Workout of the Day

Warm-up:
shoulder pass throughs, 10/
hollow rocks, 10/
inch worms, 10
x2

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

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Warm up:
Inch worms, 10/
med ball slams, 10/
pushups, 10/
strict pullups, 10/
Turkish getup, 3 each side, 1 pood

WOD:

Push Press:
3-3-3-3

Rest 5 minutes and then:

Complete 7 rounds:
Max Rep Weighted Chin Ups with 50% of 1 RM
24 inch box jumps, 15
*Select your weight and complete as many reps as possible of chin ups.
*Rest as needed between rounds.
Post weights used, slowest round and reps completed to comments.

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Warm-up:
250m row/
squats, 10/
pushups, 10/
pullups, 10/
250m row
x2

WOD:

275lb Deadlift, 5/
Burpees, 10 reps (use one foot obstacle, ie parallette, and hop over laterally)/
100m sprint

5 rounds for time.

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Warm-up:
squats, 15/
pushups, 10/
pullups, 10

x3

WOD:

“CrossFit Total”
Back Squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

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Warm-up:
Squat, 10/
shoulder pass throughs, 10/
pushups, 10/
pullups, 10
x2

WOD:

“Tommy V”

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

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Warm-up:
inch worms, 10/
24 inch box jumps, 10/
pullup, 10

x2

WOD:
Clean
3-3-3-3-3

Rest 5 min and then:

“Annie”
50-40-30-20-10 of
double unders/
situps
For time.

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Warm-up:
Run 200meters/
10 squats/
10 box jumps/, 24 inches/
10 shoulder pass throughs/
10 pushups/
10 pullups
x2

WOD:
Step Up, 20 in box
8-8-8

Rest 5-15 minutes and then:

155lb front squat, 10 reps/
Clapping pullups, 10 reps/
T-drill

5 rounds for time

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Warm up:
Inch worms, 10/
med ball slams, 10/
pushups, 10/
strict pullups, 10/
Turkish getup, 3 each side, 1 pood

WOD:

Bench press
5-5-5

Rest 10 minutes and then:

AMRAP in 15 minutes of:

10 1.5 pood KB snatches/
20 Sledge hammer strikes/
10 yard bear crawl

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