WOD 8.30.24

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A. For Time 30 Russian Kettlebell Swing 1.5/1P 150 Double Under 30 Russian Kettlebell Swing 150 Double Under 30 Russian Kettlebell Swing B. For Load Alternating Turkish Get-up 6-6-6-6-6-6 - 1 Minute Rest Between Sets -…

WOD 8.29.24

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A. For Rounds 15 MInute AMRAP 200M Run 10 Handstand Push-up 15 Wall Ball 20/14#, 10/9' B. For Quality 5 Rounds :20 Heavy Object Hold At Chest :10 Rest :20 Plank Up-down :10 Rest  

WOD 8.28.24

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A. For Load EMOM x 15 Minutes 1 Power Snatch Build In Load Every 3:00 B. For Time 21-15-9 Reps Of... Hang Power Snatch 52/34 Box Jump 24/20" 9 Minute Time Cap  

WOD 8.27.24

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For Time 4 Rounds 10 PIstol Squat 20 Pull-up 30 Push-up 1KM Bike or 500M Row or 500M Ski  

WOD 8.26.24

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A. For Load CrossFit Total 1RM Back Squat 1RM Shoulder Press 1RM Deadlift – 10:00 MInutes Each Lift Compare To April 13, 2015 B. For Quality "What Up Bro? What Up Brah?" 3 Rounds 8 Arnold Press 10 Laying…

WOD 8.25.24

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A. For Time 25 Burpee 50 Sit-up 25 Burpee 50 Sit-up 25 Burpee – Every 2:00, Including Start Of Workout, Perform 10 Air Squat B. For Quality 2:00 L-sit (accumulate) 60 Seated Leg Raises Over Dumbbell 50 Dumbbell Glute…

WOD 8.24.24

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For Time Lazar Dukic Tribute Workout 3 rounds of: 30 Row Calories 10 Bar Muscle-ups Rest 3 mins 3 rounds of: 30 Row Calories 15 Strict Handstand Push-ups Rest 3 mins 3 rounds of: 10 Bar Muscle-ups 15 Strict Handstand…

WOD 8.23.24

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A. For Load E2MOM x 18 Minutes Snatch Complex Round 1-3: 1 Snatch Deadlift + 1 Hang Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch Round 4-6: 1 Hang Power Snatch + 1 Power Snatch Round 7-9: 1 Power Snatch Part…

WOD 8.22.24

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A. For Load E2MOM x 5 Rounds 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 1 Thruster B. For Time 21 Deadlift 143/102kg 15 Hang Power Clean 102/70kg 9 Cluster 61/38kg  

WOD 8.21.24

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For Max Reps E2MOM x 5 Rounds A) :30 Max Rep Toes-to-Bar B) :30 Max Rep Overhead Squat 61/43kg C) :30 Max Calorie Any Machine