WOD 9.5.21

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A. For time: 15-12-9-6-3 reps of: Push Jerk 70/49KG Bar Facing Burpee 10 minute time cap. B. 5 rounds for max load: 50M Sled Push Rest as needed between rounds. Stopping at any point is a fail.

WOD 9.4.21

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A. Superset Single Arm, Single Leg, Bent Row 10-10-10-10, each arm Sots Press 10-10-10-10 Leg Lift 5-5-5-5 B. As many rounds as possible in 15 minutes: 30 Single Arm Overhead Lunge 25 V-Up 20 Kettlebell Snatch 15…

WOD 9.3.21

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"Havana" As many rounds as possible in 25 minutes: 150 Double Under 50 Push Up 15 Power Clean 84/57KG

WOD 9.2.21

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A. Superset Front Squat 5-5-5-5-5 Strict Chin Up 5-5-5-5-5 B. For time: 500M Row 30 Pull Up 10 Overhead Squat 20 Pull Up 20 Overhead Squat 10 Pull Up 30 Overhead Squat 500M Row

WOD 9.1.21

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A. Superset Deadlift 2-2-2-2-2 Strict Handstand Push Up 2-2-2-2-2 B. For time: 15 Power Clean 50/35KG 15 Push Jerk 50/35KG 400M Run 12 Power Clean 12 Push Jerk 400M Run 9 Power Clean 9 Push Jerk 400M Run 6 Power…

WOD 8.31.21

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A. Work up to a heavy Split Snatch B. For time: 30 Toes to Bar 40 Dumbbell Snatch, alternating 50/35LB 50 Double Dumbbell Box Step Over 24/20" 40 Dumbbell Snatch 30 Toes to Bar Courtesy of crossfit.com. …

WOD 8.30.21

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A. Superset Back Squat 3-3-3-3-3 Skill Work Handstands B. As many rounds as possible in 12 minutes: 8 Box Jump 24/20 8 Russian Kettlebell Swing 2/1.5P 8 Push Up Wear a 20LB weight vest. Compare to March 21, …

WOD 8.29.21

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A. Superset Bent Row 8-8-8-8-8 Single Leg Romanian Deadlift 8-8-8-8-8 each leg B. For time: 100 Double Under 50 Abmat Sit Up 25 Ring Row 75 Double Under 35 Abmat Sit Up 20 Ring Row 50 Double Under 25 Abmat Sit…

WOD 8.28.21

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A. Work up to a heavy complex 1 High Hang Power Clean 1 Hang Power Clean 1 Power Clean B. For time: 30 Clean and Jerk 70/49KG At the top of each minute, including the first perform 4 Lateral Burpee Over Barbell. …

WOD 8.27.21

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A. Work up to a heavy 100FT Farmer Carry B. As many rounds as possible in 12 minutes: 15 Back Squat 20/15KG 10 Pull Up 5 Ring Dip