January 2018

Power Snatch E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 CrossFit Open WOD 16.3 7 minute AMRAP: 10 Power Snatches 75/55 3 Bar Muscle-Ups Scaled 10 Power Snatches 45/35 5 Jumping C2B Masters 10 Power Snatches 65/45 5 C2B Pull-Ups OR 7 minute AMRAP: 12 Alternating Dumbbell Power Snatches 50/35 RX+ 60/45 MRX 40/25 6 C2B RX+ 3 […]

HERO WOD “JARED” 4 Rounds For Time: Run 800m 40 Pull-ups 70 Push-ups U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat

Bench Press E3MOM 10 – 10 -10 – 10 4 Rounds For Time: 5 Deadlifts 255/175 RX+ 295/205 MRX 205/135 10 Barbell Push-Ups RX+ 15 Barbell Push-ups 5 Deadlifts Run 400m or Row 400m or Bike 1K Core, Shoulder & Flexibility Development 3 x 10 reps Barbell Sit-up to Press 3 x 30sec Head to Floor Straddle Stretch 3 x

Back Squat E3MOM 10 – 10 – 10 For Time: 3 Rounds of: 7 Chest to Bar Pull-ups 7 Over Head Squats Then 500m Row or 1.2k Bike Rest 2 Minutes 3 Rounds of: 7 Toes to Bar 7 Front Squats 95/65 RX+ 115/80 MRX 75/55 Then 500m Row or 1.2k Bike Rest 2 Minutes 3 Rounds of: 7 Pull-ups 7 Back

EMOM Activator: 6 minutes 1st min: single unders or double unders 2nd min: KBS 3rd min: rest, then repeat Split Jerk E2MOM 4 – 3 – 2 – 1 – 1 – 1 4 minute AMRAP: 12 KBS 24/16 RX+30/24 MRX 20/12 -36 Doubles or 12 Box Jumps 24/20″ REST 2 minutes 4 minute AMRAP: 4 Split Jerk Alternating Feet 155/105 RX+

Presses & HSPUs E3MOM 7 Strict Press Max HSPUs in one set (Strict) 6 Push Press Max HSPUs in one set (Strict or Kip) 5 Shoulder to Overhead Max HSPUs in one set (Kip) 9 Min AMRAP 4 Bar Facing Burpees 5 Power Cleans 135/95 RX+ 165/115 MRX 95/65 4 Bar Facing Burpees 5 Shoulder to Overhead Core Development 1

“Gwen” (for load) 15 – 12 – 9 reps of: Clean (Power or Squat or both) and Jerk Rules – Touch and go at floor only. – Even a re-grip off the floor is a foul. – No Dumping. – Use same load for each set. – Rest as needed between each set approximately 3-5 minutes (no more than 5 min)

“The MLK Muscle-Up Mile” by DB For Time: 805m Row Then 10 – 8 – 6 – 4 – 2 – 1 Ring Muscle Ups MRX Burpee Chest to Bar Pull-Ups 20 – 18 – 16 – 14 – 12 – 10 WallBalls 20/14lbs 10/9′ MRX 20/10/9′ Then 804m Row Core Development 1 min L-Sit on Floor, Rings or

Squat Snatch E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 CrossFit Open WOD 17.3 Prior to 8:00, complete: 3 Rounds of: 6 Chest to Bar Pull-ups 6 Squat Snatch 95/65 Then, 3 Rounds of: 7 Chest to Bar Pull-ups 5 Squat Snatch 135/95 Prior to 12:00, complete: 3 Rounds of: 8 Chest to Bar Pull-ups 4 Squat Snatch 185/135 Prior to

4 Rounds for Time: 400m Run 25 Russian KettleBell Swings 24/16 RX+ 30/24 MRX 20/12 15 Strict Hand Stand Push-Ups or 15 Strict Press 75/55 RX+ 95/65 MRX 55/35 500m Row or 1.2km Assault Bike 25 American KettleBell Swings 15 Hand Release Push-Ups Core Development 25 Hip Extensions 1 min L-Sit Hold 25 GHD or Weighted Anchored Sit-Ups