WOD Blog

Strength Push Press x 5-5-5-3-3-3 Conditioning In a 4:00 window, complete the following: 30 Kb Swings (60#/44#) 20 Burpees Max Calorie Row w/ remaining time Rest 2:00 between rounds. Complete 3 rounds. Score is total number of Calories for all three rounds.

Strength Every :90 for 8 sets; 2 Back Squats @ 92.5% 3RM (5-10# heavier than last week) Conditioning Complete for time: 50 Double Unders 30 Power Cleans (135#/93#) 50 Double Unders 30 Front Squats (135#/93#) 50 Double Unders 30 Shoulder-2-Overhead (135#/93#)

Team WOD Teams of three – 25:00 AMRAP: 25/20 Calorie Row 15 Box Jumps (24″/20″) 10 Toes-2-Bar Athletes will follow each other, one at a time.  Once Athlete A completes his/her row, they will move onto Box Jumps.  At this time Partner B will start his/her row.  The Box Jumps and Toes-2-Bar are a prerequisite

Conditioning CrossFit Games Open 18.2 & 18.2a 12 minute to complete the following: 18.2 – Reps of 1-2-3-4-5-6-7-8-9-10 Dumbbell Squats Bar Facing Burpees 18.2a –  With the remaining time: Find 1RM Clean VARIATIONS Rx’d (Ages 16-54) 50#/35# Dumbbells Scaled (Ages 16-54) 35#/20# Dumbbells Stepping Burpees Allowed Rx’d Teenagers (14-15) 35#/20# Dumbbells Scaled Teenagers (14-15) 20#/10# Dumbbells

Strength Deadlift 8 reps @ 50% 1RM 6 reps @ 60% 4 reps @ 70% 2 reps @ 75% 2 reps @ 85% Conditioning “Diane” Reps of 21-15-9 for time: Deadlift (225#/153#) Handstand Push-ups Cash-Out Accumulate 3:00 of Side Planking each side.

Strength Push Press x 5-5-5-5-5 Build to today heaviest set of 5 Conditioning Complete for time: 30 Alternating DB Snatches 20 Over-the-Dumbbell Burpees 600m Run 30 Alternating DB Snatches 20 Over-the-DB Burpees 600m Run 30 Alternating DB Snatches 20 Over-the-DB Burpees

Strength Back Squat 6 x 3 @ 90% 3RM Conditioning 12:00 AMRAP: 3 Squat Cleans (135#/93#) 3 Strict Pull-ups 6 Squat Cleans 6 Strict Pull-ups 9 Squat Cleans 9 Strict Pull-ups 12-12, 15-15, etc. etc.. Continue up the ladder for the duration of the twelve minutes.

Partner WOD Double “Morrison” With a partner, complete reps of 100-80-60-40-20 for time: Wall Balls (20#/14#) Kb Swings (53#/35#) Box Jumps (24″/20″) Split reps up however you wish between you and your partner.  There is a hard cap of 35:00.

Conditioning CF Open 18.1 20:00 AMRAP: 8 Toes-2-Bar 10 One Armed DB Hang Clean + Shoulder-2-Overhead (5/5) 14/12 Cal Row Score is total number of reps completed in the 20:00. Variations: Rx’d – Ages 16-54 Toes-2-Bar 50#/35# Dumbbell Scaled – Ages 16-54 Hanging Knee Raises 35#/20# Dumbbell Rx’d – Ages 14-15, 55+ Toes-2-Bar 35#/20# Dumbbell

Strength Deadlift 8 reps @ 50% 1RM 6 @ 60% 4 @ 70% 3 x 3 @ 80% Conditioning 17.1 AMRAP In 14:00 minutes, complete as many reps as possible of: 10  DB Snatches 15 Burpee Box Jump Overs 20  DB Snatches 15 Burpee Box Jumps Overs 30 DB Snatches 15 Burpee Box Jumps Overs