WOD 1.29.23

,
A. Build To A Heavy Complex: 1 Heaving Snatch Balance + 2 Overhead Squat B. For Time 30-20-10 Reps Of Bar Facing Burpee Overhead Squat 30/20  

WOD 1.28.23

,
A. Super Set Bradford Press To Full Press 3-3-3-3-3 Skill Work Rope Climb Prep + Progressions B. 11 Minute AMRAP 50 Double Under 10 Alternating Dumbbell Snatch 50/35# 1 Legless Rope Climb  

WOD 1.27.23

,
A. For Load & Quality E3MOM For 3 Rounds 100M Run or 125M Row 100 Feet Cross Body Carry 20 Second Side Plank / side B. "CrossFit Games Open 17.4" 13 Minute AMRAP 55 Deadlift 102/70 55 Wall Ball 20/14#, 24/20" 55…

WOD 1.26.23

,
A. "Eva" 5 Rounds For Time 800 Meter Run 30 Kettlebell Swing 2/1.5P 30 Pull Up

WOD 1.25.23

,
A. EMOM For 5 Rounds Minute 1: 1 Single Arm Kettlebell Deadlift + 1 Single Arm Kettlebell Clean + 1 Single Arm Kettlebell Front Rack Reverse Lunge / side Minute 2: 8 Single Arm Kettlebell Split Squat Press - Left Minute 3:…

WOD 1.24.23

,
A. Super Set Sumo Deadlift 5-5-5-5-5 Dumbbell Z-Press 5-5-5-5-5 B. 10 Minute AMRAP 10 Sumo Deadlift High Pull 34/25 5 Handstand Wall Walk

WOD 1.23.23

,
A. Squat Conditioning Alternating EMOM For 12 Minutes/Rounds Odd Minutes/Rounds: 3 Front Squat Even Minutes/Rounds: 6 Back Squat B. 12 Minute AMRAP 1 Round Macho Man 61/43 15 T2B 1 Round Of Macho Man: 3 Power Clean 3…

WOD 1.22.23

,
A. Strict Press 3-3-3-3-3 B. For Time 60 Push Up 50 Dips 40 Handstand Push Up 30 Floor Press 50/35# 20 Push Jerk 50/35# 10 Push Press 50/35#

WOD 1.21.23

,
A. Super Set E3MOM For 5 Rounds Snatch Complex 1 High Hang Power Snatch + 1 Below-the-Knee Power Snatch + 1 Power Snatch Skill Work Bar Muscle Up Progressions B. CrossFit Games Open 16.3 7 Minute AMRAP 10 Power…

WOD 1.20.23

,
A. Every 1:30 For 6 Rounds Odd Rounds: Single Leg Split Stance RDL 20X0 - Right Leg 8-8-8-8-8-8 Even Rounds: Single Leg Split Stance RDL 20X0 - Left Leg 8-8-8-8-8-8 B. 14 Minute AMRAP 11 Ring Row 7 Dumbbell Deadlift…