WOD 8.27.23

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A. Work Up To A Heavy... 100 Ft. Farmers Carry B. 3 rounds for time: 400M Run 25 Wall Ball 20/14#, 10/9' 15 Dumbbell Push Press 50/35#

WOD 8.26.23

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A. Super Set Lifting Complex 1-1-1-1-1 1 Lifting Complex = 1 Power Clean + 1 Thruster + 1 Front Squat + 1 Split Jerk Skill Work Handstand Walk B. For Time 21-15-9 reps of: Row Calories Front Squat 43/30 -- then…

WOD 8.25.23

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A. Superset Deadlift 3-3-3-3-3 Skill Work Muscle Up Prep and Progression B. For Time 10 rounds 200M Run 3 Ring Muscle Ups Courtesy of CrossFit.com

WOD 8.24.23

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A. Superset Pause Front Squat (5 second hold at bottom) 2-2-2-2-2 L-Pull Up 3-3-3-3-3 B. As many reps as possible in 10 minutes: 1 Rope Climb 5 Back Squat 61/43 2 Rope Climb 10 Back Squat 3 Rope Climb 15 Back Squat Continue…

WOD 8.23.23

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A. Super Set Shoulder Press 5-5-5-5-5 Weighted Wall Sit 5 x 1 Minute Skill Work Double Under Prep and Progression B. For Time 10-30-50-30-10 Reps Of Dumbbell Snatch 50/35# Double Under

WOD 8.22.23

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A1. Snatch Complex 1 1-1-1-1 (1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat) *rest 45-60s between setsA2. Snatch Complex 2 1-1-1-1 (1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch) *rest 45-60s between setsA3.…

WOD 8.21.23

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A. EMOM x 8 Rounds 1 Clean 3 Split Jerk Perform at or work to 70% 1RM Split Jerk B. CrossFit Games Open 12.3 As Many Rounds As Possible In 18 Minutes: 15 Box Jumps 24/20" 12 Push Press 52/34 9 Toes-to-Bar …

WOD 8.20.23

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For Time 200M Run 20 Goblet Squat 20 Strict Chin-up 400M Run 40 Front Rack Lunge 600M Run 60 Kettlebell Swing 60 Alternating Gorilla Row 60 Kettlebell Swing 600M Run 40 Front Rack Lunge 400M Run 20 Strict Chin-up 20 Goblet…

WOD 8.19.23

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Partner Workout For Time 10 Rounds 12 Calorie Row 10 Toes-to-Bar 8 Wall Ball 20/14, 10/9' 6 Power Clean 61/43 4 Bar Muscle-up

WOD 8.18.23

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A. 7 Minute AMRAP 10 Bumper Plate Burpee 20/10 100M Bumper Plate Farmer Carry 20/10 B. For Time 10 Devils Press 50/35# 40 Box Jump 24/20" 20 Devlis Press 50/35# 20 Box Jump 24/20"