January 2018

Clean & Jerks (Squat or Power) E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 “Taking Turns” by DB 20 Min AMRAP: Team WOD** 20 Clean & Jerks 155/105 RX+ 185/125 MRX 115/75 20 Burpee Toes to Bar 120 Double Unders (4 sets of 30, 2 each) 20 Partner Passing Wallball Sit-Ups 20lbs MRX […]

Bench Press Max E3MOM 8 – 5 – 3 – 1/2 – 1 – 1 – 1 “JT” 21 – 15 – 9 Reps for Time of: Hand Stand Push-Ups Ring Dips MRX Bar Dips Push-Ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat

Sumo Deadlift E3MOM 8 – 5 – 3 – 1/2 – 1 – 1 – 1 For Time: Run 200m or Row 200m or Assault Bike .5km 15 Sumo Deadlift High Pull 95/65 MRX 75/55 1 Rope Climb 15′ MRX 10′ Rest 1 minute Run 400m or Row 400m or Assault Bike 1km 2 Rope Climbs 15 Sumo

Front Squat Max E3MOM 8 – 5 – 3 – 1/2 – 1 – 1 – 1 10 min AMRAP 30 WallBall Shots 20/14lbs 10/9′ MRX 20/10 9′ 20 Box Jumps / Step-Ups 24/20″ 10 Chest to Bar Pull-ups Core & Skill Development 30-50 Dumbbell Power Snatch (Alternating arms each rep) or 30-50 KettleBell Hang Snatch (Switch arms every 5-10

Hang Squat or Hang Power Snatch E2MOM 3 – 3 – 2 – 2 – 2 – 2 15 minute AMRAP of: 40 Over the Bar Burpees 40 Hang Snatch 75/55 RX+ 95/65 MRX 45/35 35 Over the Bar Burpees 35 Hang Snatch 95/65 RX+ 115/75 MRX 75/55 30 Over the Bar Burpees 30 Hang Snatch 115/75 RX+

Hang Clean & Jerk E2MOM 3 – 2 – 1 – 1 – 1 Master and Teen CrossFit Games WOD 2015 “Double Hanger” 3 Rounds for Time of: 100 Double Unders 7 Hang Power Clean & Jerk 185/115 *Adjust as per age group Ages 50-54 = 100 DUs – 165/105 Ages 55-59 = 70 DUs – 135/95 Ages 60+ =

Deadlift Max E3MOM 8 – 5 – 3 – 1/2 – 1 – 1 – 1 For Time: 100 Double Unders 10 Deadlifts 255/175 RX+ 275/185 MRX 205/135 80 Double Unders 8 Deadlifts 60 Double Unders 6 Deadlifts 40 Double Unders 4 Deadlifts 20 Double Unders 2 Deadlifts

“Francy” by DB For Time: 400m Row or 1K Bike 21 Thrusters 95/65 RX+ 115/75 MRX 75/55 21 Pull-ups RX+ Chest to Bar 400m Row or 1K Bike 15 Overhead Squats 15 Toes to Bar 400m Row or 1K Bike 9 Thrusters 9 Overhead Squats 9 Toes to Bar 9 Pull-ups Core Development 30 GHD Sit-Ups or Anchored Ab-mat

Strict Press Max E3MOM 8 – 5 – 3 – 1/2 – 1 – 1 – 1 6 min AMRAP 6 Hang Power Cleans 95/65 RX+ 115/80 MRX 75/55 12 Shoulder to Overhead 6 Toes to Bar

Back Squat Max E3MOM 8 – 5 – 3 – 1/2 – 1 – 1 – 1 For Time: 400m Row OR 150 Double Unders 20 KBS 24/16kgs RX+ 30/24 MRX 20/12 20 Goblet Squats 10 KBS 10 Goblet Squats 200m Row OR 75 Double Unders 5 KBS 5 Goblet Squats