20 min AMRAP 6 Strict Pull-ups 5 Strict Ring Dips 4 Strict HSPU WOD Guidance: first couple rounds should be able to be performed in unbroken sets. If not choose lower rep scheme (5-4-3 or 4-3-2). The later rounds will be challenging and break up in small sets as needed.Read More
***ONLY ONE WOD AT 10 AM*** Team “1776” Teams of 3 KB Swings 53/35 Box Jumps 24″/20″ Air Squats Push-ups Burpees Pull-ups Sit-ups Row (Calories) Double unders Wall balls (20/14) Dumbbell snatches 50/35 Dumbbell push Presses 50/35 WOD Guidance: Pick any movements listed and complete in any order, Partners may work at same time but...Read More
Strength/Technique: 20 Min to establish heavy thruster (annotate weight). 21-15-9 Thrusters 75/55 Burpees Double unders 7 Min Timecap WOD Guidance: Choose thruster weight that you can complete round of 21 in 2 sets or less. Dig deep and push to finish before the timecap.Read More
‘Kelly” 5 RFT 400m Run 30 Box Jumps 24″/20″ 30 Wall Balls 20/14 WOD Guidance: This classic CrossFit benchmark is a great test of your fitness. Use weight for wall ball that you can do 15 reps unbroken and efficiently. If newer athlete reduce to 3 rounds.Read More
25 Min AMRAP 500m Row 10 Clean & Jerk 95/65 50 Double Unders 10 SDHP 95/65 WOD Guidance: Clean & Jerk and SDHP weight should feel light when fresh and able to do 10 reps unbroken.Read More
3 RFT 15 Power Clean 115/75 15M Front Rack Lunge 115/75 15 Push Press 115/75 3 Rope Climbs *Via CrossFit Linchpin WOD Guidance: Power clean weight should feel heavy when fresh. Ensure knee touches the ground with all lunges or step back and repeat.Read More
Strength/Technique: 20 Min to build to heavy 1 Rep weighted pull-up “Amanda” 9-7-5 Ring Muscle-ups Squat Snatch 135/95 *10 Min Timecap WOD Guidance: This is extremely challenging WOD with two high skill movements. For scaling purposes if you have five Chest to bar pull-ups and five ring dips do low ring muscle-ups. If you do...Read More
5 x 400m Run Rest periods will be as long as it takes to complete 400m run. WOD Guidance: Push yourself out of your comfort zone for these runs. They should be at 80% or higher for effort. Try to keep drop off as little as possible between rounds.Read More
Thruster 5-4-3-2-1 Finisher: Tabata Thrusters w/empty barbell WOD Guidance: Use the heaviest weight you can for each set. Score will be heaviest weight used. Newer athletes focus on technique not load.Read More
