July 2016

WOD: A. Sumo Deadlift: 9 – 6 – 3 – 4 – 1/2 E3MOM B. Ascending 12 minute AMRAP of: 6 calorie row 6 sumo deadlift 225/155 RX+ 275/185 (MRX 185/115) 6 box jumps 24:/20″ RX+ 30″/24″ (MRX 20″/18″) 8 calorie row 8 sumo deadlift 225/155 RX+ 275/185 (MRX 185/115) 8 box jumps 24:/20″ RX+ 30″/24″ […]

WOD: A. Push Press: 9 – 6 – 3 – 4 – 1/2 E3MOM B. For Time: 21 shoulder to overhead 95/65 (MRX 75/55) 21 toes-to-bar 18 power clean 95/65 (MRX 75/55) 18 barbell push-ups (MRX 18 push-ups) 15 hang power snatch 95/65 (MRX 75/55) 15 chest-to-bar pull-ups (MRX pull-ups) 12 shoulder to overhead 12 toes-to-bar

WOD: With a continuous running clock: 00:00-3:00 run 200m then max rounds of: 10 kettlebell swings 24/16kg RX+ 32/24kg (MRX 20/12kg) 10 Military anchored ab-mat sit-ups RX+ 10 GHD 3:00-5:00 rest 5:00-10:00 run 400m then max rounds of: 12 kettlebell swings 12 Military anchored ab-mat sit-ups RX+ 12 GHD 10:00-13:00 rest 13:00-21:00 run 600m then max rounds of: 14 kettlbell

WOD: A. Front squat: 9 – 6 – 3 – 4 – 1/2 E3MOM B. 13 minute AMRAP of: 13 back squats 115/80 RX+135/95 MRX 95/65 13 pull-ups RX+ 13 chest-to-bar pull-ups 13 calorie row rest 2 minutes “Finisher” 1 minute max chin-ups C. Core Development: 1 minute high plank hold 1 minute left side high plank hold

A. EMOM: 20 Russian kettlebell swings x 5 minutes B. “Let the CrossFitter Decide” by DB 3 rounds for time: 15 push press 115/80 or 95/65 or 75/55 OR 15 handstand push-ups (MRX 2/4″ rise) 30 double unders OR 30 mogul ski jumps 20/15 hand release push-ups OR 15/10 dips 15 box jumps OR step-ups 30″/24″/20″ or 18″ 10 power snatch 115/80 or

WOD: “CrossFit Total” In 15 minutes, 3 attempts at a max back squat In 15 minutes, 3 attempts at a max strict press In 15 minutes, 3 attempts at a max deadlift

WOD: “Barbell Barbara” by DB 4 rounds, each for time of: 5 hang squat clean 135/95 (MRX 95/65) 20 pull-ups 5 power clean 135/95 (MRX 95/65) 30 push-ups 5 hang squat clean 135/95 (MRX 95/65) 40 ab-mat anchored sit-ups 5 power clean 135/95 (MRX 95/65) 50 squats rest exactly 3 minutes between each round Score = final time

WOD: A. Bench Press: 9 – 6 – 3 – 4 – 1/2 E3MOM B. “Balancing Act” by DB For Time: 6 deadlift 295/195 RX+ 365/235 (MRX 245/145) 200m run 12 ring dips RX+ strict and must muscle up into dips (MRX bar dips) 8 deadlift 295/195 RX+ 365/235 (MRX 245/145) 400m run 16 ring dips

WOD: A. In 12 minutes, build up to a 2RM Hang Squat Snatch B. Complete the following chipper for time: 30 double unders 2 hang squat snatch (80-85% of new 2RM) 30 hand release push-ups RX+ 30 HSPU 30 double unders 2 hang squat snatch (80-85% of new 2RM) 30 pull-ups RX+ chest to bar 30

WOD: 20 minute AMRAP of: 3 muscle-ups (MRX 3 chest to bar pull-ups and 3 bar or ring dips) 6 HSPU (MRX 4″ rise) 10 kettlebell snatch (5 each arm) 24kg/16kg (MRX 10 KBS 24kg/16kg) OR “Regional Nate” 10 rounds for time of: 4 strict muscle ups 7 strict HSPU 12 kettlebell snaches (6 each arm)