WOD 3.4.22

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Rx'd 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees ♀ 155 lb ♂ 225 lb Time cap: 10 minutes Scaled (Ages 16-54) ♀ 95 lb, may step over bar on burpees ♂ 135 lb, may step over…

WOD 3.3.22

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A. Superset Back Squat 5-5-5-5-5 Skill Work Handstands B. As many rounds as possible in 15 minutes: 100M Run 10 Box Jump 24/20" 10 Sec L-Sit

WOD 3.2.22

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A. Establish 1 Rep Max Clean B. As many rounds as possible in 12 minutes: 2 Bar Muscle Up 3 Power Clean 84/61KG 6 Burpee

WOD 3.1.22

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A. Superset Bench Press 5-5-5-5-5 GHD Sit Up 5 x 10-25 reps B. As many rounds as possible in 10 minutes: 3 Overhead Squat 52/35KG 30 Double Under 6 Overhead Squat 30 Double Under 9 Overhead Squat 30 Double Under Continue…

WOD 2.28.22

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A. In 15 minutes, work up to a heavy: Turkish Get Up, Triple B. For time: 400M Run 15 Deadlift 102/70KG 15 Handstand Push Up 400M Run 12 Deadlift 12 Handstand Push Up 400M Run 9 Deadlift 9 Handstand Push Up 400M Run 6…

WOD 2.27.22

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A. 3 sets for max weight: 1 Bear Complex Perform 7 rounds of: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Back Rack Push Press B. 6 rounds for time: 15 Wall Ball 20/14LB, 10/9FT 10 Toes to Bar …

WOD 2.26.22

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  A. Work up to a heavy 100FT Farmers Carry B. "Crossfit Games Open 12.2" As many reps as possible in 10 minutes: 30 Snatch 34/20KG 30 Snatch 61/34KG 30 Snatch 75/45KG Max Rep Snatch 95/55KG

WOD 2.25.22

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A. Bearhug Sandbag Carry 5 x 100M B. 4 rounds for time: 400M Run 5 Muscle Up Compare to June 8, 2019.

WOD 2.24.22

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A. Establish 1 Rep Max Overhead Squat B. For time: 100 Double Under 21 Front Squat 52/35KG 21 Push Press 52/35KG 100 Double Under 15 Front Squat 15 Push Press 100 Double Under 9 Front Squat 9 Push Press …

WOD 2.23.22

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A. Every minute for 10 minutes: 1 Rope Climb Choose a modification that you can sustain every round. B. 3 rounds for time: 30 Kettlebell Swing 1.5/1P 21 Burpee 12 Chest to Bar Pull Up