WODs

A. EMOM x 10:
1 Snatch
*Any style from the ground.
*Increment in weight to a max for the day.

B. Advance as far as possible in 12 minutes:
10 Kipping Pull-ups
10 Push-ups
Run 100m
10 Kipping C2B Pull-ups
10 Push-ups
Run 100m
10 Strict Pull-ups
10 Push-ups
Run 100m
10 Strict C2B Pull-ups
10 Push-ups
Run 100m
10 Muscle-ups
10 Push-ups
Run 100m
10 Strict Muscle-ups
10 Push-ups
Run 100m

*Reminder: There is an additional CrossFit Class at 9:15 on Monday, Wednesday and Friday starting this week.

Five rounds, each for time of:
30 Ball Slam 12/9kg
20/16 Cal. Row
10 DB Hang Squat Clean/Thruster 22.5/15kg
*Rest as necessary between rounds.

Come on in for a surprise workout.
This will be a long memorable team workout. You won’t want to miss this one!!!

The surprise was:

Team Half Marathon Row
Max 400m row
Following each row complete:
10 Burpees
200m Run

Max reps in 3 minutes:
Hang Clean 40/30kg
*Run 100m each time you put the bar down.
*Each rep is worth 1 point.

Rest 3 minutes:

Max reps in 3 minutes:
Hang Clean 60/42.5kg
*Run 100m each time you put the bar down.
*Each rep is worth 2 points.

Rest 3 minutes:

Max reps in 3 minutes:
Hang Clean 80/55kg
*Run 100m each time you put the bar down.
*Each rep is worth 3 points.

Rest 3 minutes:

Max reps in 3 minutes:
Hang Clean 100/67.5kg
*Run 100m each time you put the bar down.
*Each rep is worth 4 points.

A. EMOM x 10:
Gymnastic Pull.
*Guidance will be given on an appropriate choice.

B. Three rounds for time of:
100 Double-unders
50 Sit-ups

AMRAP in 30 minutes:
3 Deadlift 120/85kg
6 Shuttle Run 10m
9 Push-ups
12 Alternating Lunges

A. Snatch
Three cycles:
1 @ 80%, 1 @ 85%, 1 @ 90%
*Max three attempts at a missed lift.

B. Clean & Jerk
5-7 singles at 85%.

For time:
50 Burpee Box Jump Overs 24/20″
50 DB Overhead Squats 22.5/15kg
50 Toes to Bar
50 Calorie Row
50 Pull-ups
50 DB Push Press 22.5/15kg
*Partition the work however you like.

Five rounds for time of:
Run 1.5 Laps of Gym
30m Walking Lunge 20/15kg
50 Double-unders
*Rest 2 minutes between rounds.

A. 5 x 8-10 reps of:
Barbell Bench Press
Landmine Rows
*Perform as a superset.
*Rest approx. 2 min. between sets.

B. 21-15-9 reps for time of:
Pull-ups
Burpees