WOD 7.3.21

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A. Establish 1 Rep Max Squat Clean Thruster B. For time: 20 Front Squats 20 Lateral Bar Burpee 20 Push Press 20 Lateral Bar Burpee 20 Thruster Perform with a 61/43KG Barbell. Courtesy of Comptrain.

WOD 7.2.21

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A. Every minute for 10 minutes: 1 Snatch Pull Perform at 110% 1 Rep Max Snatch B. For time: 50-40-30-20-10 reps of: Double Kettlebell Deadlift 1/.75P Abmat Sit Up

WOD 7.1.21

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A. Superset Bent Row 5-5-5-5-5 Dumbbell Shoulder Press 5-5-5-5-5 B. 4 rounds for max reps: In 4 minutes: 30/21 Calorie Row 15 Burpee Box Jump 24/20" Max Rep Pull Up Rest 2 minutes between rounds.

WOD 6.30.21

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A. Superset Back Squat 2-2-2-2-2 Skill Work Handstand Walk B. For time: 9-8-7 reps of: Power Snatch Overhead Squat Then, 400M Run 6-5-4 reps of: Power Snatch Overhead Squat Then, 400M Run 3-2-1 reps of: Power…

WOD 6.29.21

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A. Every minute for 10 minutes: 1 Strict Muscle Up B. As many rounds as possible in 15 minutes: 30 Double Under 15 Push Up 20 Double Under 10 Toes to Bar

WOD 6.28.21

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A. Superset Deadlift 3-3-3-3-3 Strict Handstand Push Up 3-3-3-3-3 B. For time: 21-18-15-12-9-6-3 reps of: Sumo Deadlift High Pull Push Jerk Perform with a 34/25KG Barbell. Courtesy of CrossFit.

WOD 6.27.21

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A. Superset Bench Press 5-5-5-5-5 GHD Sit Up 10-10-10-10-10 B. 5 rounds for time: 10 Dumbbell Box Step Up 24/20" 5 Devils Press Perform with a pair of 50/35LB Dumbbells

WOD 6.26.21

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A. Every minute for 10 minutes: 1 Power Clean Perform at 90% 1RM Power Clean B. For time: 500M Row Then, 21-15-9 reps of: Power Clean 61/43KG Pull Up Then, 500M Row

WOD 6.25.21

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  For time: 50 Wall Ball 20/14LB, 10/9FT 800M Run 50 Dumbbell Snatch, alternating 50/35LB 800M Run 50 Dumbbell Snatch, alternating 800M Run 50 Wall Ball

WOD 6.24.21

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A. Superset Overhead Squat 3-3-3-3-3 Skill Work Jump Rope B. As many reps as possible in 15 minutes: 2 Box Jump 36/30" 1 Handstand Push Up 4 Box Jump 2 Handstand Push Up 6 Box Jump 3 Handstand Push Up Continue…