WOD 12.9.24

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A. For Load E2MOM x 10 Minutes (5 Rounds) 2 Squat Clean B. For Time For time: 21 Front Squat 84/56 200M Double Dumbbell Farmer Carry 50/35# 15 Front Squat 150M Double Dumbbell Farmer Carry 9 Front Squat 100M Double…

WOD 12.8.24

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A. Skill Work On a 10:00 Minute Clock... Muscle-up Practice Beginner/Intermediate: Low-ring Muscle-up Transitions or Pull-up Progressions Intermediate/Advanced High-ring Muscle-up Transitions B. For Rounds and Reps 12…

WOD 12.7.24

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"Fight Gone Bad!" 3 Rounds For Total Reps 1:00 Wall Ball 20/14#, 10/9' 1:00 Sumo Deadlift High-pull 34/25 1:00 Box Jump 20" 1:00 Push Press 34/25 1:00 Calorie Row – Rest 1:00 Between Rounds – Compare To July 22, 2023 …

WOD 12.6.24

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A. For Load Bench Press 10-8-8-6-6 B. For Time 30-20-10 Reps Of... Alternating Pistol Pull-up  

WOD 12.5.24

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A. For Load E2MOM x 16 Minutes (8 Rounds) Clean and Jerk Set 1-5: 1.1 Clean & Jerk @ 60-70% Set 6-8: 1 Clean & Jerk @ 70-80% *1.1 = 1 Rep, 10 Second Rest, 1 Rep B. For Time 500M/400M Row 3 Rope Climb 25 Strict…

WOD 12.4.24

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A. "CrossFit Open 24.1" For time: 21 DB Snatch - Arm 1 21 Lateral Burpee-over-Dumbbell 21 DB Snatch - Arm 2 21 Lateral Burpee-over-Dumbbell 15 DB Snatch - Arm 1 15 Lateral Burpee-over-Dumbbell 15 DB Snatch - Arm 2 15 Lateral…

WOD 12.3.24

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A. For Load Shoulder Press 3-3-3-3-3 Push Press 2-2-2-2-2 Push Jerk 1-1-1-1-1 – Record The Heaviest Load For Each Movement – Lift Every 2 Minutes – Compare To July 25, 2024 B. Skill Work Alternating EMOM…

WOD 12.2.24

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A. Skill Work Every 1:30 x 6 Rounds RX: 4-7 Bar Muscle-up Intermediate: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups Foundations: 8-12 Ring Rows B. For Total Reps 4 Rounds 1:00 Any…

WOD 12.1.24

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For Time "Abbate" 1600M Run 21 Clean & Jerk 70/47 800M Run 21 Clean & Jerk 1600M Run – In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment,…

WOD 11.30.24

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A. For Load Part 1: EMOM x 5 Minutes 1 Muscle Snatch Part 2: E2MOM x 6 Minutes 1 Low Hang Snatch @ 70-75% Part 3: E2MOM x 6 Minutes 1 Snatch Pull + 1 Snatch @ 78-80% B. For Rounds and Reps 8 Minute AMRAP 20 Sit-up 20…