WOD 7.18.23

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Squat A. Super Set 3 Position Snatch 1-1-1-1-1 Skill Work Double Under Prep and Progression B. For Time 5 Rounds 75 Double Under 10 Bar Facing Burpee 5 Power Snatch 52/34 Rest 1:00 Between Rounds 18 Minute…

WOD 7.17.23

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A. Super Set Deadlift EMOM 3-2-1 Minutes 1-4: 3 Deadlift Minutes 5-8: 2 Deadlift MInutes 9-12: 1 Deadlift Skill Work: Handstand Push-up and Walk Prep B. CrossFit Games Open 18.4/20.3 For time: 21-15-9 reps of: Deadlift…

WOD 7.16.23

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A. Super Set Seated Good Morning 30X0 8-8-8-8-8 Kettlebell Rotational Deadlift 20X0 8-8-8-8-8 / side Skill Work Crossover Prep and Progression B. 12 Minute AMRAP 20 Crossover 10 Alternating Dumbbell Snatch 50/35 5…

WOD 7.15.23

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Partner WOD 20 Minute AMRAP 200M Run 3 Deadlift 52/39 5 Hang Power Clean 52/39 7 Push Jerk 52/39 While one person runs, the other does an AMRAP of 3,5,7. When the running partner returns, that athlete picks up the AMRAP exactly where…

WOD 7.14.23

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"Hope" 3 rounds, 1 min per station, for max reps of: Burpee Power Snatch, 75/55 lbs Box Jump, 24/20 in Thruster, 75/55 lbs Chest-to-bar Pull-up Rest 1 min Rotate immediately to the next station every 1 min, the clock does not…

WOD 7.13.23

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A. Super Set Seated Good Morning 30X0 8-8-8-8-8 Kettlebell Rotational Deadlift 20X0 8-8-8-8-8 / side Skill Work Crossover Prep and Progression B. 12 Minute AMRAP 20 Crossover 10 Alternating Dumbbell Snatch 50/35 5…

WOD 7.12.23

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A. Super Set 3 Position Clean & Jerk 1-1-1-1-1 Skill Work Toes-to-Bar Prep and Progression B. CrossFit Games 13.4 7 Minute AMRAP 3 Clean & Jerk 61/43 3 Toes-to-bars 6 Clean & Jerks 61/43 6 Toes-to-bars 9…

WOD 7.11.23

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A. Super Set Bench Press 15-10-5-5-10-15 Skill Work Rope Climb Prep and Progression B. "Sisson" 20 Minute AMRAP 1 Rope Climb 5 Burpee 200M Run Wear A 20# Vest If You Have One

WOD 7.10.23

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A. Super Set Back Squat 15-10-5-5-10-15 Skill Work Kettlebell Clean Prep and Progression B. For Time 4 Rounds 250M Row 24 Double Kettlebell Deadlift 18 Double Kettlebell Front Squat 12 Double Shoulder-to-Overhead Perform…

WOD 7.9.23

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A. Super Set E2MOM x 3 Rounds Barbell Z Press 20X0 8-8-8 2 Minute Rest/Transition Part 2: E2MOM x 3 Rounds Dumbbell Bent Over Reverse Fly 20X0 8-8-8 Barbell Reverse Curl 20X0 8-8-8 B. Tabata Box Jump 24/20" Russian…