Split Jumps
Pre-WOD Front squat 4 x 3, then 3 rep max WOD 5 rounds for time of: 10 thrusters 115/75 or use 60% of 3 rep max 20 split jumps Post WOD ????
Read moreZeus Partner WOD
“Zeus” With a partner take turns completing 3 rounds for time of: 30 Wall ball shots, 20/14pound ball 75/55pound Sumo deadlift high-pull, 30 reps 30 Box jump, 20″ box 75/55 pound Push press, 30 reps Row 30 calories 30 Push-ups...
Read moreCrossFit Football
Pre-WOD Back squat 3.x 5 ,3,1 WOD Complete three rounds: 40 seconds of KB swings 53/35 Rest 20 seconds 40 seconds of Strict Pull Ups Rest 20 seconds 40 seconds of One Arm KB Power Snatch 53/35 Rest 20 seconds 40 seconds of Mountain Climbers Rest...
Read more30 Minutes
WOD AMRAP in 30 min – Team WOD 5 Burpees 15 Squats w/MB 5 Pull-Ups While teammate #1 is working, #2 is holding their MB overhead. Once #1 starts their round #2 must hold MB even if #1 takes a break! Held position is arms straight. If #2 bends...
Read moreSnatch N Jump
Pre-WOD Take 15 minutes to work on a 2 rep max for the snatch WOD AMRAP for 10 min of: 15 snatches 75/55 30 DUs Post WOD Josh’s delight
Read moreWeighted OH-Lunge
Pre-WOD Strict press 3 x 3 WOD 50 weighted over head lunges 45/35 40 pull-ups 30 thrusters 95/65 20 Burpees 10 squat cleans 95/65 Post-WOD To be determined
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