Shuttle
Pre WOD Back squat 5 x 5 WOD 5 rnds for time 200 m shuttle 15 hand release push ups 15 kb swings 1.5 pood/ 1 pood Post WOD Coach’s delight
Read moreTabata This
Pre WOD EMOM for 8 min 1 power clean + 1 hang clean + 1 Jerk AHAP . Raise weights as needed WOD Tabatas Wall ball Push press 75/55 Cal row Post WOD Coaches special
Read moreSupine Ring Pulls
Pre WOD Bench press 4 x 8 Supine ring pulls 4 x 10 WOD 10 rounds for time of 10 Deadlifts 135/95 10 lateral bar hops 10 push ups Post WOD To be determined
Read moreA taste of Kelly
Pre WOD Back squats 1-20,1-10 WOD 5 rounds for time of 200 m run 15 box jumps 24/20 15 wall balls 20/14 Post WOD L-sits, 30s hold x 5
Read moreEMOM for 12 min
Pre WOD Squat cleans 5 x 3 AHAP WOD Every minute on the minute complete 4 power cleans 135/95 For the remainder of the minute do singles Score equals total singles completed Post WOD Handstand pushups HSPU
Read moreDouble Unders
Pre WOD Deadlifts 5 x 5 WOD 50 DUs 40 squats 30 push ups 20 pull ups 30 push ups 40 squats 50 DUs Post WOD Behind the back bar holds
Read moreGround 2 Overhead
Pre WOD Power Clean 4 x 5 WOD Run 400 m 20 ground 2 overhead 95/65 25 thrusters 95/65 30 Burpees Run 200 m Post WOD Josh’s choice
Read moreThe Girls of CrossFit Revisited
Pre WOD Work on push up mechanics and form WOD Barbara 20 pull-ups 30 push-ups 40 sit-ups 50 squats 5 rounds for time – 3 minutes rest betwen rounds
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