WOD

-100 DU
-30 Push Press (96,65)
-30 T2B
-30 KB Swings (53,35)
-30 Goblet Squats
-800m Run
-30 Goblet Squats
-30 KB Swings
-30 T2B
-30 Push Press
-100 DU

WOD

500m row buy in
10-1
HSPU
1-10
Power Cleans
(155,105)
500m row buy out

WOD

20 min amrap:
15 burpee box jumps
15 front squats (95,65)
150m run

WOD

Sport:

10-20-30-20-10
OHS (75,55)
Box Steps
200m run

Fitness:
400X10
​-1min rest between

WOD

-800m run
-50 Sit-ups
-40 Wallballs (20,14)
-30 Burpees
-20 KB Swings (70,53)
-10 HSPU
-800m run

** Box closed this weekend for a CrossFit L1 certification

***Any and all help to get the box prepared is appreciated following the 5:30pm WOD Friday!

WOD

16 min AMRAP:
-3 Squat Cleans (155,105) (115,75)
-3 C2B Pull-ups (pull-ups)
-6 Squat Cleans
-6 C2B pulls-ups
​-9 Squat Cleans
​-9 C2B...etc

WOD

Sport:

15 min running clock to work to a 3 rep max Deadlift

then,

Every 4:00 for 5 sets:
-50 Double Unders
-15/12 Calorie Row
-10 Deadlifts (185,125)
-50 Double Unders


Fitness:

15 min good effort:
-10 one leg KB RDL (each leg)
-10 Weighted Sit-ups
-10 Ring Rows
-10 KB Strict Press (each arm)

​then,
Every 4:00 for 5 sets:
-50 Single Ropes
-10/8 Calorie Row
-10 Deadlifts (95,65)
-50 Single Ropes

WOD

5 Rounds:
-400m Run
-21 Box Jumps (24,20)
​-15 Power Snatch (95,65)
-9 Front Rack Lunges each leg

WOD

Sport:
5x5x5x5x5
Bench Press

then,

11 min AMRAP:

1 Devil Press (35,50)
2 Wallballs (20,14)
2 Devil Press
4 Wallballs
3 Devil Press
6 Wallballs....etc

​

​

WOD

4 rounds for time
-500m row
-20 DB snatches (35/50)(total)
-40 air squats
-50 Double Unders (150 singles)