‘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
Clean & Jerk 1-1-1-1-1 Finisher: Coaches Choice WOD Guidance: Use the heaviest weight you can for each set. Newer athletes focus on technique not load.Read More
Hero “The Seven” 7 RFT 7 HSPU 7 Thrusters 135/95 7 Knees to Elbow 7 Deadlifts 245/175 7 Burpees 7 KB Swings 70/53 7 Pull-ups 45 min HARD Timecap WOD Guidance: This is a grind. Scale accordingly. For newer athletes reduce reps to 5 Rounds of 5 reps of appropriate scale.Read More
For Time: 1 Mile Run Then 3 rounds of: 15 Box Jumps 30″/24″ 25 Ab-at Sit-ups 50 Double Unders *20 Min Timecap WOD Guidance: If mile run time is more than 10 minutes choose shorter distance that you can complete in 6-10 window.Read More
