Workout of the Day

Strength:

Back squat/ box jump, 5-5-5-5-5

WOD:

Fran

21-15-9 reps, for time of:

Thruster, 95/65 lbs

Pull-up

Post loads and time. To beyond the whiteboard.

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Strength:

One Arm Dumbbell/kettlebell Row, 16-16-16-16-16

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

For 5 cycles:

AMRAP in 2 mins of:

5 Dumbbell Hang Cleans, 50/35 lbs

15 Double Unders

Rest 1 min between each cycle. For each cycle restart the AMRAP.

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Midline:

Standing Teapot 24-24-24-24-24

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

Complete as many rounds as possible in 15 mins of:

5 Strict Chin-ups

10 V-ups

15 Air Squats

Post loads and rounds to comments.

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WOD:

25.3 Rx’d – CrossFit Games Open

For time:

5 Wall Walks

50 Row Calories

5 Wall Walks

25 Deadlifts, 225/155 lbs

5 Wall Walks 25 Cleans,

135/85 lbs

5 Wall Walks

25 Snatches, 95/65 lbs

5 Wall Walks

50 Row Calories

Post time or reps to beyond the whiteboard.

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Strength:

Every 2 mins for 10 mins:

1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat

Heavier as you go, earn weight with technique.

WOD:

3 rounds for time of:

30/24 Machine Calories

21 Overhead Squats, 95/65 lbs

12 Candle Sticks

Post loads and times to beyond the whiteboard.

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Team conditioning:

In teams of 3:

Complete as many rounds as possible in 12 mins of:

10/8 Row Calories

4 Shuttle Runs, 8 yd (down and back is 1 rep)

WOD:

Complete as many rounds as possible in 15 mins of:

20 One Arm Alternating Kettlebell Swings, 53/35 lbs

10 Ring Push-ups

10 Plyometric Push Offs, 20/18 in

Post rounds to beyond the whiteboard.

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Strength:

Deadlift, 3-3-3-3-3

WOD:

For time:

42 Alternating Dumbbell Snatches, 50/35 lbs

21 Burpee Pull-ups

30 Alternating Dumbbell Snatches, 50/35 lbs

15 Burpee Pull-ups

18 Alternating Dumbbell Snatches, 50/35 lbs

9 Burpee Pull-ups

Post loads and times to beyond the whiteboard.

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Strength:

Front Rack Lunge 10-10-10-10-10 , (5 each leg)

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

For time:

Run, 600 m

— then —

7 rounds of:

5 Toes-to-bars

7 Double Dumbbell Front Squats, 50/35 lbs

9 AbMat Sit-ups

— then —

Run, 600 m

Post loads and times to beyond the whiteboard.

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Partner Conditioning:

4 rounds for time of:

Row, 300 m

D-Ball Hold, 300 m, (Ball must be held for rowing to continue) as heavy s possible

WOD:

For time:

50 American Kettlebell Swings, 53/35 lbs

1 Handstand Walk*, 10 m

40 American Kettlebell Swings, 53/35 lbs

1 Handstand Walk, 10 m

30 American Kettlebell Swings, 53/35 lbs

1 Handstand Walk, 10 m

20 American Kettlebell Swings, 53/35 lbs

1 Handstand Walk, 10 m

10 American Kettlebell Swings, 53/35 lbs

1 Handstand Walk, 10 m

*scale to 20m elephant walk, (straight legged bear crawls)

Post times to beyond the whiteboard.

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Midline:

Tabata L-Sit Hold

Tabata Dead Bug

Tabata Hollow Rock

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

WOD:

Complete as many rounds as possible in 12 mins of:

7 Dumbbell Hang Power Cleans, 50/35 lbs

11 Push-ups

1 Rope Climb

Post rounds and reps to beyond the whiteboard.

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