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WOD (Crossfit WOD)

Monday, April 3

Part A. Snatch Balance (12m CAP): 6×3 (hold @ bottom for 3sec) WOD: 13.1 17m AMRAP 40 Burpees 30 Snatch (75/45) 30 Burpees 30 Snatch (135/75) 20 Burpees 30 Snatch (165/100) 10 Burpees Max reps Snatch (210/120)

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Tuesday, March 28

Part A 12m EMOM 3 Power Cleans + 3 Front Squats + 3 Push Jerks *increasing WOD 5 Rounds For Time: (15m CAP) 10 Strict Press (115/75) 15 Lateral Bar Burpees 20 KBS (70/53)

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Friday, April 21

Part A. 5x50ft HS Walk (sub 60s HS Hold or 30 Shoulder Taps) *Rest 90s in between WOD: 15m Clock: 5m AMRAP: “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats 2m REST 5m AMRAP: “Nate” 2 Muscle Ups (sub Bar, Banded Bar, Box Bar, 2:1 C2B, 1:1 Pull-Up/Dip) 4 HSPU 8 KBS (70/53) Immediately into……

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Thursday, April 20

Part A. Take 15 minutes to work on Rope Climbs. This will include different leg wraps and foot placement, proper technique for regular climbs and for legless rope climbs. WOD: 21-15-9-6-3 Power Cleans (165/115) Strict HSPU DB Box Step Overs (24/20″ @ 45/35#) *must hold DBs in farmer carry position (not on shoulders)

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Friday, May 5

Part A. 16m EMOM Odds: 15/12 Cal Row Evens: Rest WOD: 10 Rounds: (12m CAP) 10 Wall Balls (30/20 @ 10ft) 10 C2B Pull-Ups

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Wednesday, April 19

Part A. Clean and Jerk 10×1 *Build up to a heavy single. Full squat clean & split jerk. WOD: For time: (15m CAP) 30 Deadlift (225/155) 20 C2B Pull-Ups 200m Run 20 Deadlift (275/185) 20 C2B Pull-Ups 200m Run 10 Deadlift (315/205) 20 C2B Pull-Ups 200m Run

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Tuesday, April 18

Part A. Front Squats (14m CAP): 2 Rounds: 5 @ 75% 3 @ 85% 2 @ 90% 1 @ 95% WOD: 17m Clock: 5m AMRAP 10 Snatch (95/65) 10 Box Jump (24/20″) 3m REST 4m AMRAP 8 Snatch (115/75) 8 Box Jump (26/22″) 2m REST 3m AMRAP 6 Snatch (135/95) 6 Box Jump (30/24″)

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Friday, April 14

Part A. 1 mile run or 2k row (for time) *GO ALL OUT! WOD: 15m EMOM Min 1: 20 Wall Balls (20/14 @ 10ft) Min 2: 16 Pistols Min 3: 12 HSPU

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Monday, April 24

WOD: 20m AMRAP 100 DB Snatch (50/35) 80 Cal Row (sub 1000m run if all rowers are taken) 60 Bar Facing Burpees 40 Muscle Ups (sub Bar MU/Banded BMU/Box BMU/2:1 C2B/1:1 Pull-Up+Dip)

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Friday, April 7

Part A. 12m EMOM Min 1: 1 Wall Walk w/ 20s Elevated Hollow Hold Min 2: 8 Box Piked HSPU w/ 3s negative Min 3: 7 Strict C2B Pull-Ups (sub 5 Strict Pull-Ups, or 5 Negatives) WOD: 15m Cont. Clock: 6m AMRAP 12 Sumo DL High Pull (115/75) 12 Box Jump Over (24/20) 3m Rest…

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Friday, January 19

Part A. 10m EMOM 7 OHS (95/65) 7 Pull-Ups WOD: (15m CAP) 40/20, 30/15, 20/10 reps of: Box Jump Overs (36/30″) Strict HSPU (NO KIPPING!) *200m Run between each round.

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Thursday, January 18

Part A. Close Grip Bench: 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: 12m Clock: 10m AMRAP 5 Bar MU 10 Hang Squat Cleans (155/105) 30ft HS Walk (sub 30s HS Hold or 30 Shoulder Taps) *immediately into: 2 min AMRAP: Max reps burpees

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Hub Test Post

On Wednesday afternoon, the theme was “The Great Escape.” Who knows whether Caroline Wozniacki or Jo-Wilfried Tsonga have ever watched the classic 1963 movie set during World War II, starring Steve McQueen, but they each played out a real-life version of their own in somehow recovering from near-impossible scenarios. First, an early exit beckoned for world No. 2 Wozniacki…

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Wednesday, November 29

WOD: E3MOTM (x10) 45 DU (sub 2:1 singles) 10 Hang Power Snatch (135/95) 5 S2OH

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Thursday, November 30

Part A. Front Squats: 10m EMOM Min 1: 3 @ 70% Min 2: 3 @ 75% Min 3: 3 @ 80% Min 4-10: 3 @ 85% WOD: 18m AMRAP 6 Squat Clean Thrusters (185/125) 12 C2B Pull-Ups 18 Burpees

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Friday, December 1

Part A. Deadlift: 10×1 *work to a heavy single WOD: 17m Continuous Clock: 10m EMOM 12 Wall Balls (20/14 @ 10ft) 30 DU (2:1 singles) 1m Rest 6m EMOM 6 Hang Cleans (165/115) 6 HSPU

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Monday, December 4

Part A. 15m CAP Snatch 10×1 *work to a heavy single. WOD: 15m Clock: 6m AMRAP 10 Alt Pistols 10 Alt DB Snatch (70/50) Rest 3m 6m AMRAP 15 DB Lunges (50/35) 10 Power Snatch (95/65)

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Tuesday, December 5

Part A. Close Grip Bench: 0:00-3:00: 4 @ 70% 3:00-6:00: 3 @ 75% 6:00-9:00: 2 @ 80% 9:00-12:00: 1 @ 85% WOD: 14m AMRAP 200m Run 7 Thrusters (155/105) 14 Ring Dips

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Wednesday, December 6

WOD: 27m AMRAP 500m Row 21 Wall Balls (30/20 @ 10ft) 15 KBS (70/53) 9 Burpee MU (sub Burpee BMU or Burpee + 2 Pull-Ups)

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Thursday, December 7

Part A. E2MOTM x 7 50 DU (2:1 singles) 3 Squat Cleans *every round increase weight on squat cleans. Work to a heavy triple. Do not have to be TNG. WOD: CrossFit Lift-Off Workout: 12m AMRAP 25 Pull-Ups 50 Cal Row 100 OHS (45# bar – for men and women) 50 Box Jumps 25 Pull-Ups

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