Category Archives: WOD

Fitness and Performance 4 sets: DB reverse fly’s x 12 Rest 60 seconds Horizontal ring rows x 10 – 15 Rest 60 seconds 30 seconds skipping rope practice Teams of 2, both working at the same time 8 minute AMRAP 30 DU or 100 SU 50 foot Dbl KB farmer carry 20 cal ski erg 50 foot Dbl KB farmer carry 20 cal airdyne 50 foot Dbl KB farmer carry 20 cal row 50 foot Dbl KB farmer carry and so on… Sport Snatch 1-1-1-1-1-1-1 For time: 10-8-6-4-2 Burpees over bar 5-4-3-2-1 Snatch @65% of today’s max Inspired by Dan & Josh bro session on CrossFit®.com

Fitness and Performance 3 sets: DB Split Squats x 10 each leg Rest 60 seconds TRX Skaters x 20 Rest 60 seconds Heavy Russian Swing x 10 – 15 Rest 6o seconds Start the clock: 250 m row 10 burpees At 3 minutes on the clock start: 250 m row 10 burpees 15 box jumps At 7 minutes on the clock start: 250 m row 10 burpees 15 box jumps 20 DB snatch (alt) Record final time Sport Rest

Fitness 10 minutes Shoulder/Pec prep  1 a) Bench press 5-5-5-5-5 1 b) Scapular bar hangs 30-30-30-30-30 (seconds) 2 K Row @5K+5 pace for flush Performance 10 minutes Shoulder/Pec prep  1 a) Bench press 5-4-3-3-3 1 b) Strict pull up 3-3-3-3-3 (2112) 2 K Row @5K+5 pace for flush Sport 10 minutes Shoulder/Pec prep  1 a) Bench press 5-4-3-2-1-1 1 b) Legless rope climb 3-3-2-2-1-1 2 K Row @5K+5 pace for flush

Fitness and Performance 15 minutes: Snatch Dead lift w/pause + pull (below knee/above knee) 1 minute DU 2 minute Wall ball 1 minute DU 2 minute Wall ball 1 minute DU Sport 15 minutes: Pausing Snatch (below knee) 1 minute Strict HSPU 2 minutes Pistols 1 minute Strict HSPU 2 minute Pistols 1 minute Strict HSPU