August 2015

WOD: 6 minute AMRAP of: 5 hang squat snatch 95/65 RX+ 135/95 (55 and over 75/55) 10 push press 95/65 RX+ 10 HSPU rest 3 minutes 4 minute AMRAP of: 5 power snatch 95/65 RX+ 135/95 (55 and over 75/55) 10 over the bar lateral burpees rest 3 minutes and change weights 6 minute AMRAP of: 5 hang squat clean […]

WOD: A. Thruster: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. “Gimme a Break” by DB 21 thrusters 75/55 or 95/65 21 toes to bar 21 WBS 20/14 10′ 21 pull-ups 15 thrusters 75/55 or 95/65 15 toes to bar 15 WBS 20/14 10′ 15 pull-ups 9 thrusters 75/55 or 95/65 9

WOD: A. Deadlift: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. For Time: 500m row 20 deadlifts 205/140 RX+ 225/155 (55 and over 185/125) 50 double unders rest 2 minutes 50 double unders 20 deadlifts 205/140 RX+ 225/155 (55 and over 185/125) 500m row rest 2 minutes 250m row 10 deadlifts 205/140

WOD: CrossFit Football Total 10 minutes to achieve a 1RM power clean 10 minutes to achieve a 1RM back squat 10 minutes to achieve a 1RM bench press 10 minutes to achieve a 1RM deadlift *total must be done in the specified order and completed within the time frame* Score = max of each lift AND

WOD: For Time: 10 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/16kg) 1600m run 10 box jumps 20″ RX+ 24″ (55 and over 18″) 10 push-ups RX+ clapping push-ups 15 KBS 1200m run 15 box jumps 20″ RX+ 24″ (55 and over 18″) 15 push-ups RX+ clapping push-ups 20 KBS 800m run 20 box jumps 20″

WOD: A. OHS: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. 10 minute AMRAP of: 21 pull-ups RX+ CTB 15 OHS 95/65 RX+ 115/80 (55 and over 75/55) 9 over the bar burpees “FINISHER” 2 minute Max Reps Power Snatch with WOD weight rest 2 minutes 2 minute max reps double unders

WOD: For Time: 5 burpee chest to bar pull-ups RX+ 5 burpee muscle-ups (bar or ring) 1200m run 5 burpee chest to bar pull-ups RX+ 5 burpee muscle-ups (bar or ring) 800m run 5 burpee chest to bar pull-ups RX+ 5 burpee muscle-ups (bar or ring) 600m run 5 burpee chest to bar pull-ups RX+ 5

WOD: “Annie” 50-40-30-20-10 reps of: Double Unders Ab-mat anchored sit-ups OR “Karen” For Time: 150 WBS 20/14 10′ OR BOTH, back to back for time.

WOD: A. Shoulder to Overhead: Build up and achieve a 20RM 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 5 minute AMRAP of: 21 bodyweight deadlifts 15 WBS 20/14 10’/9′ 9 toes to bar rest 3 minutes 4 minute AMRAP of: 21 bodyweight deadlifts 15 WBS 20/14 10’/9′ 9 toes to bar

WOD: A. Back Squat: Build up for a 20RM 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. For Time: Run 200m OR Row 250m 5 burpee over the box jumps 24″/20″ RX+ 30″/24″ (55 and over 20″/18″) 10 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg) Row 250m OR Run 200m (opposite