Community. Coaching. Caring. Since 2009.
AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead SquatsComplete as many rounds as possible in 15 mins of:
5 Pull-ups
10 Hand Release Push-Ups
15 Overhead Squats (Pick load)
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
Row, 500 m
25 AbMat Sit-ups
10 Handstand Push-ups
Team WOD: Chipper: Handstand Push-ups, Team Row, Sit-ups, Team Run, Push Presses and Air SquatsFor time:
50 Handstand Push-ups
100 Team Row Calories
150 AbMat Sit-ups
Team Run 800m
150 Push Press (75#/55#)
300 Air Squats
* One works / one rests; split reps. Run as a team.
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
Row 500m
25 AbMat Sit-ups
10 Handstand Push-ups
Pt. 2: FT: Dumbbell Thrusters and Handstand WalksFor time:
21 Dumbbell Thrusters (40#/25#)
Handstand Walk, 24 ft
15 Dumbbell Thrusters
Handstand Walk, 24 ft
9 Dumbbell Thrusters
Handstand Walk, 24 ft
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double UndersEvery 1 min for 21 mins, alternating between:
10 Burpees
12 Kettlebell Swings (70#/53#)
30 Double Unders
2 Deadlifts, pick load
Every 1 min for 8 mins.
* Touch and go, no drops
4 rounds for time of:
7 Muscle Ups
15 Deadlifts (225#/155#)
30 Walking Lunges
Post total time.
* Scale to Strict Pull-ups for MU
Greg Glassman Reveals More Changes to the CrossFit Games in New Interview
Hang Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Hang Power Snatch 1-1-1-1-1Hang Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 18 mins of:
Run 200m
6 Hang Power Snatches (135#/95#)
12 Box Jumps (24″/20″)
