Hot Lead
12 min AMRAP 12 power clean 95 / 65 12 push press 95 / 65 12 burpees over the bar 10 x 100m Sprints on the minute.
45 caliber
for time Row 45 calories 15 Power snatch 115 / 75 45 wall balls 30 toes to bar 45 wall balls 15 power snatch 115 / 75 Row 45 calories
Squat Clean Party with a Jerk Twist
4 min EMOM : 4 Squat cleans with 1 split jerk after the last squat clean rep rest 2 minutes 4 min EMOM : 3 Squat cleans with 1 split jerk after the last squat clean rep rest 2 minutes 4 min EMOM : 2 Squat cleans with 1 split jerk after the last squat […]
Little Eva
3 Rounds 800m Run 30 KBS 70 / 53 30 Pull ups ( EVA is a girl wod which is usually 5 rounds ! , you are welcome ) . Scale intelligently, ask coaches for help.
” Marching Maniac “
8 Rounds 50 ‘ OH Walking lunge ( 25 ft down and 25 ft back ) 50/ 35 DB or KB 8 HSPU 8 Box Jump Over 20 min CAP
Triple Ds
5 Rounds Run 250 10 Deadlift 185 / 125 10 ring dips Dubs 40
Crime Scene
For time Use a 135 / 95 barbell Row 700m 15 thruster 12 Power clean Row 500m 12 thruster 9 power clean Row 300m 9 thruster 7 Power clean
Strength Day
A. Back Squat : Use same weight for the 5 and 3s. build for the 1s. 2 x 5 3 x 3 4 x 1 B. Snatch : use same weight for the 5s and 3s , build for the singles. These are not touch n go. 2 x 5 3 x 3 4 x […]
The Exterminator
A. Max distance handstand walk or practice shoulder taps : 3 min. B. The Exterminator 6 sets of 2 min AMRAPs 15 / 12 Cal Bike max reps in time remaining Odd Rounds : pull ups Even Rounds : push jerk 135 / 95 rest 2 minutes , score total reps.
“21 Fun “
A. Reverse Tabata L Sit 10 seconds L sit and 20 seconds rest B. “21 Fun “ AMRAP 21 400m run 21 air squats 15 box jump over 24 / 20 9 burpees 3 Rope Climbs 15 ft accents 9 burpees 15 box jump over 21 air squats Courtesy of CrossFit Wanderlust , Canggu Bali