Strength: Back Squat 5×5 Then, as many rounds and reps as possible in 15 minutes of 21-15-9 reps using: Box jumps (24/20″) Kettlebell swings (24/16k) Wall balls (20/14lb)
2 Team WOD for time, go through entire deck of cards by performing the following: H= Burpees S= 10m shuttle runs C= Games push-ups D= Squats jumps Face cards are 10 reps and Aces are 11 Example: [...]
Five rounds for time of “BAD:” 10 Burpees 20 Alternating renegade rows with push-up (for Rx: Men 50lb DB or 24k KB/Women: 35 lb DB or 16k KB) 30 Double-unders [...]
Todays’ WOD is brought to you by the CrossFit Games Open… As many rounds and reps as possible in 20 minutes of: 5 Power cleans (145/100 lb) 10 Toes to Bar 15 Wall balls (20/14 lb) [...]
Back by popular demand!!! Complete as FEW rounds as possible in 20 minutes of: Bar Hang – any grip, can change grips during the hang, but must only contact bar with hands. Wall Sit: Quads [...]
“Fight Gone Bad” Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before the [...]
Skill: GHD Sit Up “Hammer Don’t Hurt ‘Em” For time: 10/10 Sledgehammer swings (16lb) 200m Run with sledgehammer 40m Lunges with sledgehammer overhead 15/15 Sledgehammer [...]
