Category: WOD

Explosive Strength WOD “CrossFit Open Prep #2” 18min AMRAP 75 Snatches (75,55,65,45) 60 Calorie Row 45 Wall Balls (20,14,14,12) 30 T2B (Rx=K2E) 15 Burpees to target (6″,6″,3″,3″) $ Out 2×50 Heavy Band Crunches  

Dynamic Effort Upper Strength Incline Bench Press (6×3 @ 70%) WOD “Eva – short and light” 5 Rounds 400m Run 15 KB Swings (55,35) 15 Pull Ups $ Out 3×20 KB Oblique Cruches **each side  

Max Effort Lower Strength Front Squat (5RM) WOD “Family Ties” 18min AMRAP 20 Cal Row 10 Burpee Bar Hops 5 Thrusters (135,95,115,75) **Score Rounds + Reps $ Out Sprint 800 Meters Rest 1:1 Sprint 400 Meters Rest 1:1 Sprint 200 Meters  

Explosive Strength Strength Clean and Jerk (Every 2min for 14min x1, build across) **Only 7 reps, score heaviest weight WOD “1/2 “Miagi”” 1/2 “Miagi” 25 Deadlifts (135,95) 25 Double KB swings (55,35) 25 Pushups 25 Clean & Jerks (135,95) 25 Pullups 25 KB “Taters” (55,35) 25 Box Jumps (24,20) 25 Wall Walks 25 K2E 25 Dubs […]

WOD “3 Girls and a Hero” Partner Up!In 30min Complete:“Jackie” (80 reps)50 Thrusters (45,35)30 Pull ups–Then–“Diane” (180 reps) 2 Rounds21-15-9Deadlift (225,155)HSPU–Then–“Barbara” (420 reps)3 rounds20 Pull-ups30 Push-ups40 Sit-ups50 Squats–Then–In remaining time AMRAP “Jack”10 Push Press (115,75)10 KB Swings (70,55)10 Box Jumps (24,20)**Score total reps

Max Effort Upper Strength Muscle Snatch (Heavy single) **focus on extension and lock out WOD “Dawson’s Creek” 5 Rounds 50 Dubs (x3) 25 K2E 20sec. OH Barbell Hold (185,135,155,115) $ Out 50 Cal Assault Bike as fast as possible  

Dynamic Effort Lower Strength Front Rack Reverse Lunge (3×12, build to a heavy set of 12 (L+R=2)) WOD 21min EMOM Min 1: 5 Squat Cleans (115,75,95,65) Min 2: 2  Muscle Ups (Rx=4C2B+4PU) Min 3: 10 KB Swings (70,55,55,35) **MU=bar or ring **Score total successful rounds, each min is a round $ Out 1 BIG set […]

Explosive Strength Strength Snatch + OHS (Build to a heavy squat snatch + OHS) **Squat snatch + OHS **Focus on landing position WOD “CrossFit Open Prep #1” 3 x 4min AMRAPs 15 Power Snatches (75,55,65,45) 30 Wall Balls (20,14,14,12) **2min. rest between rounds **Score reps for each AMRAP **Restart each AMRAP with snatches $ Out […]

Dynamic Effort Upper Strength Incline Bench Press (6×3 @ 65%) WOD #1 “Boy Meets World” 21-15-9 HSPU (strict, kipping) Bounds (30,24,24,20) **between each round complete 14 DB Snatches (55,35,45,25) –5min Rest to WOD #2 WOD #2 Asasult Bike 10 Rounds 20sec. on, 40sec. off **Score your personal calories **Triple up for this AMRAP, P1 Works, […]