Skill;
DeadLift 5 x 5 @ 75% 1RM
WOD;
For Time;
12/2, 10/4, 8/6, 6/8, 4/10, 2/12
Hang Power Clean 135/95lb
Burpees
Compare to your performance on 6/27/2013
Skill;
DeadLift 5 x 5 @ 75% 1RM
WOD;
For Time;
12/2, 10/4, 8/6, 6/8, 4/10, 2/12
Hang Power Clean 135/95lb
Burpees
Compare to your performance on 6/27/2013
WOD;
Complete as many rounds as possible in 20 minutes of:
Hang Squat Snatch 115/75lb
Back Rack Lunge (1=1) 115/75lb
Floor Wipers (1=1)
*clock starts with 4 reps of each movement, increase reps by 2 each round (4 each movement, then 6, then 8, then 10 and so on)
Skill;
Max Double Unders
10 minutes to find max set
WOD;
3 Rounds for Time of;
35 Goblet Squats 53/35
15 Pull-ups
10 Power Snatch 115/75
WOD;
Compliments of CrossFit Valley Forge 🙂
30 Reps of;
Bear Complex 135/95lb
*10 Minute Time Cap
WOD;
50,40,30,20,10 for Time of:
Sumo KB Power Snatch
1 Arm KBS (split reps L/R)
*Buy into each round with 20 OH Lunge (1=1)
24/16kg
Cashout;
Max Bar Hang x 3
Skill;
Thruster 3, 3, 3
WOD;
2 Rounds for Reps;
3 min of:
Calorie Row
Rest 1 Min
3 min of:
20 Double Unders
10 Straight Leg Situps
Rest 1 Minute
3 min of:
10 Box Jump 20″
5 Dreya Roll Burpee
Rest 1 Minute
WOD;
For Time:
800 Meter Run
6, 9, 12 of
KBS 24/16kg
PushUps
400 Meter Run
15, 18, 21 of
KBS 24/16kg
PushUps
800 Meter Run
6, 9, 12 of
KBS 24/16kg
PushUps
WOD;
For time:
400 Meter Run then:
10 Rounds of
10 Box Jumps
10 Wall Ball
Then 400 Meter Run
*20″ Box Jumps
*14/20 WB to 10 ft
Skill;
7 reps EMOM for 7 Min; OHS @ 60% of 1RM
WOD;
For Time:
100 Burpees
80 KB Thruster (40L/40R) 16/12kg
60 Jumping Pullups
40 Pistol Squats (20L/20R, alternate legs)
20 HOD Pushup/Mt Climber
*Burpees may be broken up however athletes choose, all other movements must be completed in full, in order as listed
WOD;
Complete as many rounds as possible in 10 minutes of:
7 Dead Lift 155/105lb
7 Hang Power Cleans 155/105lb
Rest 2 Minutes (must change weights during rest)
Complete as many rounds as possible in 5 minutes of:
5 Chest 2 Bar Pull Ups
5 Hang Power Snatch 115/75lb
Cashout;
50 V-Twists (L+R=1)
50 V-Ups
*35/25lb plate