Strength/Skill Every 1 min for 10 mins: 1 3 Position Power Snatch, 60% 1RM* *Add weight every set until near failure 911 Memorial WOD For time: 11 Box Jumps, 30/24 in 11 Thrusters, 125/85 lbs 11 Pull-ups 11 Power Cleans, 170/120 lbs 11 Handstand Push-ups 11 Kettlebell Swing (American)s, 32/24 kg 11 Toes-to-bars 11 Deadlifts,…
Strength/Skill Pause Front Squat + Jerk 5 + 1 at 75% 3 + 1 at 85% 3 + 1 at 90% 2 + 1 at 95% 1 + 1 at 90% 1RM of front squat Hold bottom of front squat for 3 seconds for each rep. Make sure to set up after the last front…
Strength Bench Press waveload of: 5,4,3,2,1 reps EMOM for 5:00 – before starting use a few sets to work up to a near 5rm and begin the waveload at that weight Then 5 rounds for time of: 20 Kettlebell Snatches, 24/16 kg Run, 200 m Handstand Walk, 50 ft* *Handstand walks must be in blocks of…
Strength
Back Squat 5 x 5
Then
5 rounds for time of:
10 Sumo Deadlift High-pulls, 95/65 lbs
10 Chest-to-bar Pull-ups
10 Pistols (Alternating Legs)s
Buyout
Tempo Back Squats 4 x 3
Count to 10 (slowly) on decent, hold for 4 counts at the bottom and come out at normal speed
Strength/Skill Every 1:30 for 12 mins: 3 Position Squat Clean + Jerk, 60%* *add weight each set until near failure Then 2013 CrossFit Games Regional Event 7 4 rounds for time of: 2 Rope Climbs, 15 ft Sprint, 100 ft 4 Squat Cleans, 225/135 lbs Sprint, 100 ft Buyout Go for a run or a…
We will be open at 9:00am on Labor Day September 7 for only one workout Hotshots 19 6 rounds for time of: 30 Air Squats 19 Power Cleans, 135/95 lbs 7 Strict Pull-ups Run, 400 m IN MEMORY OF Jesse Steed, 36 Wade Parker, 22 Joe Thurston, 32 William Warneke, 25 John Percin, 24 Clayton…
Strength/Skill
Every 1 min for 12 mins, alternating between:
1 3 Position Power Snatch, 60% 1RM
30 Double Unders
Then
5 rounds for time of:
50 Double Unders
15 Air Squat (Jumping)s
5 Handstand Push-ups
Buyout
4 x 10 Deadlift
4 x 1 minute weighted plank holds
Strength/Skill Pause Front Squat + Jerk 5 + 1 at 75% 3 + 1 at 85% 3 + 1 at 90% 2 + 1 at 95% 1 + 1 at 90% 1RM of front squat Hold bottom of front squat for 3 seconds for each rep. Make sure to set up after the last front…
Strength Bench Press 5 x 5 Then 20 Box Jump Overs, 24/20 in 50 ft Overhead Walking Lunge, 45/25 lbs 20 Toes-to-bars 30 Box Jump Overs, 24/20 in 20 Toes-to-bars 50 ft Overhead Walking Lunge, 45/25 lbs 20 Box Jump Overs Buyout Bent Over Rows 4 x 10 Triceps Extensions 4 x 10 Bonus Extra…
Strength/Skill Every 1 min for 10 mins: 2 Pause Squat Snatches, 60% 1RM* pause for 4 seconds slightly above knee for both reps. Set up for each lift and add weight each set until close to max effort for 2 reps with pause. Then 30 Row (calories)s 100 Double Unders 6 Rope Climbs 20 Row…
