Uncategorized

WOD 3 . 18 . 21 For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs 50-lb. dumbbell, 24-in. box 35 / 20 inch box fundamentals 10# and burpees no box Time cap: 20 min.

WOD 3 . 18 . 21 A. Rowling B. 5 rounds 100m run 10 db snatch 150m row 10 toes to bar

WOD 3 . 17 . 21 3 rounds 10 OHS 10 Pull ups rest 2 min 2 rounds 15 OHS 15 pull ups rest 2 min 1 round 30 ohs 30 pull ups. score total time. 5 min cap per section 95 / 65 barbell

WOD 3 . 16 . 21 A. 8 sets on the 90 seconds Power clean + hang squat clean + squat clean B. take 70% of A. and do 30 clean and jerks for time.

If you want to redo 21.1 , Please come outside class time at 10 – 11 am or 2 – 3 pm. WOD 3 . 15 . 21 AMRAP 15 15 deadlifts 155 / 105 20 / 15 push ups 250m Run

WOD 3 . 12 . 21 15 min cap 1 wall walk 10 double unders 3 wall walks 30 dubs 6 wall walks 60 dubs 9 wall walks 90 dubs 15 wall walks 150 dubs 21 wall walks 210 dubs https://games.crossfit.com/workouts/open/2021 We will do open wod for class wod Friday. You can also do Open

WOD 3 . 11 . 21 3 Rounds 500m run 50 double unders 25 russian Kbs

WOD 3 . 10 . 21 AMRAP 6 12 alternating dumbbell snatch 8 DB step over rest 3 min AMRAP 6 6 devil press 12 box jumps rest 3 min AMRAP 6 12 Dumbbell hang clean and jerk 6 /6 8 box jump over

wod 3 . 9 . 21 EMOM 20 Odd 3 power cleans Even 10 burpees over the bar

WOD 3 . 8 . 21 for time: 21 – 18 – 15 thruster 75 / 55 14 – 12 – 10 chest bar pull up Straight into 12 – 9 – 6 – 3 thruster 125 / 85 8 – 6 – 4 – 2 chest to bar pull up score total time and