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General Warmup and Mobility and Technique Then AMRAP 5: Buy-In: 500/400 Meter Row Max Rounds With Time Remaining: 12 Thrusters 95/65 12 Pull-ups Rest 5 Minutes AMRAP 5: Buy-In: 500/400 Meter Row Max Rounds With Time Remaining: 9 Thrusters 115/85 9 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: Buy-In: 500/400 Meter Row Max…
General Warmup and Mobility and Technique Then AMRAP 18: 20 Single Dumbbell Alternating Power Snatches 50/35 20 Box Jump Overs 24″/20″ 20 Single Dumbbell Hang Clean & Jerks 50/35 20/14 Assault Bike Calories Cardio Party Run, Row, and Bike 3 Rounds (18 Minutes): 3 Minutes Moderate Pace 3 Minutes Hard Pace First-round…
General Warmup and Mobility and Technique Then 6 Rounds For Time with a 25-minute time cap: 45 Double Unders 30 Air Squats 15/12 Calorie Row Time Remaining: Build to Heavy 3-Rep Front Squat There are 2 scores. The first the time it takes to complete the triplet and the second is the amount of weight…
General Warmup and Mobility and Technique Then Michelle’s Baby WOD Teams of 3 (You, me and the baby make three) 9 rounds of (Full Term!): 40 Baby Makers (Thrusters 65/45) 40 Delivery Prep (Butterfly ab mat Sit-ups) 40 Water Breakers (Box Jumps 24/20) 40 Picking up the baby (Med Ball Cleans 20/14) 40 min time…
General Warmup and Mobility and Technique Strength/Skill On the Minute x 10: 1 Snatch Deadlift 1 Hang High Pull 1 Hang Power Snatch 1 Overhead Squat 1 Squat Snatch Perform this complex as heavy as possible but also realize it’s more of a strength endurance session more than a strength emom. Remember solid lockouts if…
General Warmup and Mobility and Technique Then 10 Rounds For Time [30 Minute Cap]: 10 Dumbbell Renegade Rows 50/35 30 Double Unders 500 Meter Bike Erg The renegade row is an amazing exercise that we rarely see in CrossFit programming. The reason is that this exercise needs to be somewhat controlled and can’t be rushed…
General Warmup and Mobility and Technique As Many Reps as Possible in six minutes of the following: Burpee Box Jump Overs 24″/20″ Rest 1 minute Then AMRAP 13: 600/500 Meter Row 9 Deadlifts 275/185 12 Single Dumbbell Burpee Box Step-Overs 50/35lb 24″/20″ Then Handstand Walk Speed Conditioning 5 Rounds of AMRAP 1: 20 Double Unders…
General Warmup and Mobility and Technique Then For Time: Buy-In: 1,600 Meter Run* Directly Into… 21-15-9: Kettlebell Snatches 24/16 Pull-ups Thrusters 75/55 *Sub 4000m bike or 2000 row. Do not sub simply because the air runner hurt your feelings or you would rather be waterboarded in Gitmo than run Then Back Squats 10-8-6-4-2: Rest 2…
General Warmup and Mobility and Technique
Then
For Time:
200 AbMat Sit-ups
100/75 Calorie Bike
50 Bench Press 135/95
Partition However You’d Like
General Warmup and Mobility and Technique
Then
5 Rounds:
1 Minute Double Unders
1 Minute Power Snatches 115/75
1 Minute Calorie Row
1 Minute Rest
Body Armor
3 Giant Sets:
9 Glute Ham Raises
100 Meter Double Dumbbell Front Rack Carry
15 Barbell Glute Bridges
Rest 2 Minutes Between Sets
Carbs and Nap
