WODs

“Baseline from Hell” 5 rounds for time with 3 minutes of rest between each round, of: 400m Run 10 Pull-ups 20 Push-ups 30 Sit-ups 40 Squats

Strength: Squats – work to a heavy set of 5 Then, CrossFit Games 12.1 WOD – as many reps as possible in 7 minutes of burpees with 6″ touch to target.

Strength: Deadlift – work to a heavy set of 3 reps Then, every minute on the minute, perform: Push-press (95/65lb) Grasshopper (L+R=1) For the first minute, perform 1 rep of each move. [...]

“Barbara” Five rounds for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

Seven rounds for time of: 1 Rope ascent 10 Wall balls (20/14 lb) 15 Kettlebell swings (24/16k) 20 Double-unders A slight crab infestation during the warm-up…

Strength: Strict press – work to a heavy set of 5 Then, four rounds for time of: Run 400m 3 Wall walks 15 Burpees

Strength: Front squat – work to a heavy set of 3 reps Then, for time, 10-9-8-7-6-5-4-3-2-1 reps of: Goblet squats (24/16k) Toes to bar Wall balls We do like our front squats here at CFJC.

Partner up, each partner completes 5 rounds for time of: 5 Power cleans (135/85 lb) 10 Pull-ups 10 Burpees Only one partner works at a time. While your partner is working, attempt one L-sit for [...]

For time, 21-15-9 of: Push press (95/65lb) Kettlebell swings (24/16k) Burpee over bar Finisher: Turkish get-ups

Strength: Squat – warm up to work up to a heavy set of 5. Perform 3 total sets of 5 reps at the same weight. Then, “Karen” 150 Wall Balls for time …or, as many reps as [...]