HBBS: 3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% – rest as needed

-then-

1 min ME KBS @ 24/16kg (Max Effort)

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 TTB

*Rest 1 minute.

1 min ME KBS @ 24/16kg

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 TTB

*Rest 1 minute.

1 min ME KBS @ 24/16kg

Every 20 seconds for 4 minutes:

1 Snatch (full) @ 75%

*Rest 3 minutes.

Every 60 seconds for 8 minutes:

1 Snatch (full) @ 85%

-then-

For time:

50 Double-Unders
5 Split Jerks 135/95#
30 Pull-Ups
10 Split Jerks 135/95#
30 Pull-Ups
5 Split Jerks 135/95#
50 Double-Unders

Skill Push Press 5-5-3-3-3-3

WOD
5 rounds
15x Walking lunge steps (95#BB held in rack position)
30x Double unders

Skill Front Squat 5-5-5-5-5

WOD
10 rounds
3x Clean (155#/ 115#)
6x Handstand push-ups
9x Wall-ball (20#/14#)

Skill EMOM Clean n Jerk

WOD
10 minute amrap
75 lb/ 55lbs Hang Squat Thrusters
run 100m
rest 3 minute
retry in reverse

Skill Press 5-5-3-3-1-1-1

WOD
Every minute on the minute for max rounds
3x Back squat (80% 1RM)
5x Strict pull-ups
touch rack accrost gym
Each minute thereafter add 1 rep to the squat, continue until failure.

Skill Clean 5-5-3-3-3-3

WOD
3 rounds
25x KB swings (53#/36#)
25x Push-ups
50 meters KB Carry

Skill Dead-Lift 5-5-3-3-1-1-1

WOD
5 rounds
15x Burpees
10x KB swings (53#/36#)

Skill Push Press 5-5-3-3-3-3

WOD
Max rounds in 15 minutes
10x Deadlifts (135#)
10x Ring dips

Skill Front Squat 5-5-5-5-5

WOD
3 rounds
25x KB swings (53#/36#)
25x Push-ups
touch gym wall

Skill EMOM Power Snatch

WOD
5 rounds
15x Push-ups
20x Weighted sit-ups (8kg)
5x Dead-lift @ 75% 1RM

Skill Over Head Squat 5-5-3-3-1-1-1

WOD

7 rounds
7x Back squat (225#)
7x Burpee box jumps (20 inch)

Skill Back Squat 5-5-3-3-3-3

WOD
7 rounds
7x Back squat (225#)
7x Burpee box jumps (20 inch)

Skill Snatch 5-5-5-5-5

WOD
5 rounds
15x Burpees
10x KB swings (53#/36#)

Skill Emom Power Clean

WOD
Max rounds in 10 minutes
5x Dead-lift (315#)
3x muscle-ups
9x Box jumps (30/24inch)

Skill Jerk 5-5-3-3-1-1-1

WOD
10 rounds
45/15 rest
run 100m
amrap front squats @ 155/ 115lbs

Skill dead-lift 5-5-3-3-3-3

WOD
3 rounds
40x Push press (75#)
25x Sumo dead-lift high pull (75#)

Skill Push Press 5-5-5-5-5

WOD
1 round
150x Box jumps
Run 1200m

Skill Emom Bear Complex

WOD
7 rounds
Run 400m
29x Back squat (135#)

Skill Front Squat 5-5-3-3-1-1-1-1

WOD
7 rounds
12x Thruster (75#)
9x Toes to bar
Run 200m with 20#/14#

Skill pr 5-5-3-3-3-3

WOD
For time
Run 2km
Every minute drop and do one burpee

Skill Snatch Skill

WOD
Randy

WARM UP Row 500m/ Run 400m

3 rounds:

5 Toes to Bar

5 Jumping Back Squats w/RX Bar

SKILL Back Squat 5-5-3-3-1-1-1-1

WOD

“Barbra”

Five rounds, each of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

WARM UP Row 500m/ Run 400m

1 round:

5 OH Squats

5 Pass through

Burgener WU

SKILL Snatch 5-5-3-3-3-3

WOD

4 x 3 minute rounds

Run 400m

AMRAP Double unders

WARM UP Row 500m/ Run 400m

3 rounds:

10 sit ups

5 pull ups

5 RX Bar Thrusters

SKILL Thruster 5-5-3-3-3-1-1-1-1

WOD

Run 400M, Then

21-15-9 Reps of:

Kettle Bell Swing

Lunge

Wall ball

Lunge

WARM UP Row 500m/ Run 400m

2 rounds:

5 Burpee pull ups

5 left leg lunge

run 100 m

SKILL Jerk 5-5-5-5-5

WOD

“Kelsey Oliver”

10 minute AMRAP

+1 Deadlift 225/155

run 100m

rest 3 minutes

start on the round you finished with (Completed or not)

-1 rep Deadlift 225/155

Run 100m

10 minute time cap

WARM UP Row 500m/ Run 400m

3 rounds:

5 good mornings

10 sit ups

10 air squats

Run 100m

SKILL Deadlift 5-5-3-3-1-1-1

WOD

Mary

5 HSPU

10 Pistols

15 pull ups

WARM UP Row 500m/ Run 400m

2 rounds:

5 push ups

10 sit ups

7 left leg jumping lunges

SKILL Push Press 5-5-3-3-3-3

WOD

With Partner

Row 2000m

Partner holds plank

WARM UP Row 500m/ Run 400m

2 rounds of:

5 toes to bar

5 Hollow rocker to super man

5 power clean n jerk 45#/35#

SKILL Clean and Jerk 5-5-3-3-3-1-1-1

WOD

Run 400m

5 wall walks

20 situps

run 200m

10 handstand pushups

20 situps

run 200m

20 push ups

20 situps

WARM UP Row 500m/ Run 400m

2 rounds:

5 pvc pass through

5 PVC Full Snatch

5 walking lunge left leg

SKILL Front Squat 5-5-5-5-5

WOD

3 rounds

1 minute each station

Row for calories

Wall ball reps

SDHP reps

OH Squat reps

rest

WARM UP Row 500m/ Run 400m

2 rounds

5 inch Worm walks

5 box jumps w/ squat

5 strict press with RX Bar

5 box jumps w/squat

SKILL Press 5-5-3-3-1-1-1-1

WOD

5 x 2 minute rounds

7 push press at 135/95

AMRAP box Jumps

Congratulations to Fisher, for winning the Body Fat challenge and $350.

52WARM UP Row 500m/ Run 400m

2 rounds

5 inch Worm walks

5 box jumps w/ squat

5 strict press with RX Bar

5 box jumps w/squat

SKILL Press 5-5-3-3-1-1-1-1

WOD

5 x 2 minute rounds

7 push press at 135/95

AMRAP box Jumps

WARM UP Row 500m/ Run 400m

2 rounds

5 Toes to bar

10 Air squats

15 Hang Power Clean w/ Bar

SKILL Clean 5-5-3-3-3-3

WOD

Angie

100 pull ups

100 situps

100 air squats

100 push ups

Congratulations to Kelly G, For winning the Body Fat challenge and $500

WARM UP Row 500m/ Run 400m

2 rounds

5 Toes to bar

10 Air squats

15 Hang Power Clean w/ Bar

SKILL Clean 5-5-3-3-3-3

WOD

Angie

100 pull ups

100 situps

100 air squats

100 push ups

WARM UP

Run 400m/Row 500m

SKILL

DeadLift

5-5-3-3-3-1-1-1-1

WOD

800 Meter Run

15 Double Unders (2 for 1)

15 Squats

400 Meter Run

15 Double Unders (2 for 1)

15 Push-Ups

400 Meter Run

15 Double Unders (2 for 1)

15 Sit-Ups

800 Meter Run

WOD 13.5, ENJOY

WARM UP

Run 400m/Row 500m

SKILL

Front Squat 5-5-5-5-5

WOD

15 minute AMRAP

Bear Complex @ 95/65#

7 Box jumps

run 200m

Congratulations to Ryan McBride, for taking his CrossFit Level 1 Trainers Course this week end.

WARM UP

Run 400m/Row 500m

SKILL

Power Snatch 5-5-3-3-1-1-1

WOD

“Nicole”

20 minute Time CAP

AMRAP unbroken Pull-ups

400m Run

Congratulation to Kelsey Oliver for taking her CrossFit Level 1 Cert this weekend.

Oh, and TODAY is her 30th Birthday!

41WARM UP

Run 400m/Row 500m

3 rounds of:

15 PVC OH Squats & OH MOB 1-2-3

5 Lunge (each Leg) & Hip MOB 2-3-4

SKILL

OH Squat 5-5-3-3-1-1-1

WOD

4 Rounds For Time:

12 Power Snatch (95/55 lbs)

400 Meter Run

Warm up:

3 rounds of:

7 Deadlifts w/ RX Bar

7 Good Mornings

7 Box Jump Squats

Run 200m

Skill:

HIP MOB 1-2-3-4

Back Squat 5-5-3-3-3-3

WOD

4 rounds for time:

10 Deadlifts @ 165/95

10 Pullups

Run 200m

Warm Up:

Run 400m / Row 500m

3 rounds of

10 good mornings & Hip MOB

10 Strict press w/ RX Bar & OH MOB

Skill:

Clean& Jerk Technique

Games WOD 13.4

7 minute AMRAP

+3 Clean & Jerks @ 135/95

+3 Toes -to- Bar

WARM UP

Run 400m/Row 500m

3 rounds of:

20 Double unders

Hip MOB 2-3-4

25 m CrisCross Run

Rac POS 1-2-3

25m High Knee Pulls

SKILL

Power Clean

5-5-3-3-1-1-1

WOD

4 rounds for time:

run 500m

20 Air squats

15 situps

10 push ups

5 pull ups

WARM UP

Run 400m/Row 500m

3 rounds of:

5 Hand stand Push ups – Rac POS 1-2-3

5 Wall Balls – Hip MOB 1-2-3

SKILL

Jerk 5-3-3-1-1-1-1

WOD

4 x 4 minute rounds

Row 500m / 20 SDHP

5 Over the bar Burpees

AMRAP 135/95lb Front Squats

Rest 1 minute.

Score reps of Front Squats

WARM UP

Run 400m/Row 500m

2 rounds of:

7 good mornings w/ RX Bar – Hip MOB 1-2

5 Walking Lunge Ea Leg – 3-4

SKILL

deadlift 5-5-3-3-3-3

WOD

Angie

50-40-30-20-10

Double Unders / Sit ups

Games WOD 13.3

Warm up

Run 400m / Row 500m

2 rounds:

5 wall balls – Hip MOB 1-2

5 wall balls – OH Mob 1-2

Skill:

Double unders and

Hip MOB 3

OH Mob 3

WOD:

12 minute AMRAP

150 WallBalls

90 Double unders

30 Muscle Ups

Games WOD Moved to Friday

Warm up

run 400m / row 500m

3 rounds of:

5 pull ups – Rac POS 1-2-3

5 Jumping lunges each leg – Hip MOB 1-2-3

Skill

10 Min EMOM Bear Complex

WOD

EPIC ZOMBIE

1 Minute rounds

+1 jumping lunge each leg

+1 Burpee

+1 Toes to Bar

*Start with one rep on the first minute. Continue to add one rep each round until you fail to meet the required reps for the round.

If you fail rest the next full minute and try again at the round you failed on, continue to add if you complete it, if not your done!

Record number of completed rounds.

WARM UP

Run 400m/Row 500m

3 rounds of:

10 handstand pushups & Rac POS 1-2-3

15 RX Bar Front squats & Hip MOB 1-2-3

SKILL

Front Squat 5-3-1-1-1-1

WOD

4 x 5 minute rounds:

Row 3 minutes for CAL/ Run 3 minutes (50m split)

40 Double unders

AMRAP SDHP 95/65#

WARM UP

3 rounds of:

Run 200m

10 push ups & Rac POS 1-2-3

10 Air Squats & Hip MOB 1-2-3

SKILL

Press 5-5-3-3-3-3

WOD

12 minute AMRAP

+3 Front Squat

10 Kettle Bell Push Press

Run 200m

WARM UP

Run 400m / row 500m

3 rounds of:

15 air squats

Hip MOB 1-2-3

10 Hand Release Push ups

Rac POS 1-2-3

SKILL Clean 5-5-5-5-5

WOD

“Grace”

30 reps of clean and jerk @ 135/95#

Warm Up row 500m
Skill: 3 rep max snatch
WOD
100 HR push ups, 1 mile run,
break it up any way you want.
When finished rest 3 minutes and do max set of Push ups

Warm Up 100 double unders
Skill:5 rep max push press
WOD
21-15-9
Power Snatch 95/65
SDLHP 95/65lb with 30 DU between each round

Warm Up 25 wall ball shots
Skill: power clean
WOD
5 Rounds,
10 OH Squat 135/95lb, 10 bar facing burpee

Warm up run 800m
Skill: 1 rep max Back Squat
WOD
15 min EMOM
5 Pull ups 10 Ring dips

Warm Up row 500m
Skill: 3 rep max Jerk
WOD
Med ball relay race.
With a partner run 200m with med ball (20/14lb),
one person running at a time,
each team member completes 5 rounds