Strength/Skill Every 90 seconds for 9 Minutes: 5 touch and go squat cleans Accuracy not speed or max weight is the goal. No bonus points for finishing fast. Then 3 rounds for time of: 15 Hang Power Cleans, 135/95 lbs 15 Bar Over Burpees At exactly 10 minutes on the clock perform Annie 50-40-30-20-10 Double…
DetailsAshley’s Birthday WOD This was all Ashley’s idea so blame her if it’s too hard. Seriously this is a lot of sets and reps so be smart scale what you need to and grab a partner and split it up. Solo or in Teams of 2 50 Single Arm Dumbbell Thrusters (50/35lb) 50 Pull-ups 50…
DetailsStrength/Skill 3:00 to complete: 25 Wall Balls 1 Squat Clean and Split Jerk @ 65% 3:00 to complete: 50 Double-Unders 1 Squat Clean and Split Jerk @ 75% 3:00 to complete: 20 6″ Target Burpees 1 Squat Clean and Split Jerk @ 85% 3:00 to complete: 15 Med Ball Cleans 20/14 1 Squat Clean and…
DetailsStrength/Skill 7 Minutes of Javorek Complex 1 Rest 1 minute between sets Then 3 rounds for time of: 10 Box Jumps 30/24 50 Double Unders At Exactly 10 minutes on the clock perform the following 10 rounds for time of: 7 Medicine Ball Cleans 20/14 7 Knees To Elbows Buyout 10 x 10 Russian Kettlebell Swings…
DetailsCrossFit Games Open 13.1 As many reps in 17 mins as you can of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs 10 Burpees Snatch, 210/120 lbs NOTE: Please don’t drop bars with only one 10lb plate from overhead. Buyout Bench Press Every Minute on…
DetailsStrength/Skill Take 20 Minutes to determine the following Front Squat Max Effort Bar starts in the rack. As always make every effort you can to end on a successful lift. Don’t get greedy as there is no reason to attempt a lift to prove you can’t do it. Then For time: 20 Thrusters, 95/65 lbs…
DetailsStrength/Skill Take 20 minutes to determine the following: Power Clean Max Effort Not sure why this lift is called a clean BUT I know for sure it isn’t called a Power Slop so if you rack the bar below the collarbone with the feet split significantly past shoulder width you are done. Break it down no…
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Strength/Skill Every 90 seconds for 9 minutes 3 Full Squat Clean and Jerk from the floor, pick load, no misses no pressouts. Jerk every clean. Bar loads are as follows: 3 @ 70%, 3 @ 75%, 2 @ 80%, 2@ 85%, 1 @ 90%, 1 @ 95% Note: Percentages are of working max. After any…
DetailsStrength/Skill Perform as many rounds as possible in 10 minutes of the following: Bear Complex Perform the Bear Complex in sets of 7. Rest one minute between complexes and stop at 10 minutes. Only good looking reps, don’t rush for time but go heavy as you can do the complex well. Then 21-15-9 reps, for…
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