July 2023

Thruster Build-up E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 CrossFit Games WOD 2022 “Jackie Pro” For Time: (15min cap) 1000m Row/Run or 2.5k Bike 50 Thrusters 95/65lbs30 Bar Muscle-Ups OR “JACKIE” For Time: (15min cap) 1000m Row/Run or 2.5k Bike 50 Thrusters 45/35lbs 30 Pull-ups MRX Ring Rows Isometric Core Development 1min Handstand Hold1min […]

Hero WOD “COFFLAND” For Time: (35min cap) Hang from a Pull-up Bar for 6 minutes **Each time you drop from the bar, perform*: 800m Run30 Push-ups (accumulate the 6min) HERO WOD COFFLAND Hang from a pull-up bar for 6 minutes: U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak

Hero WOD “ABBATE” For Time: (40min cap) 1 mile Run 21 Clean & Jerks 155/105 MRX 115/75 800m Run21 Clean & Jerks 155/105 MRX 115/751 mile Run HERO WOD ABBATE For time U.S. Marine Corps Sgt. Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine

“KB Tabata Time” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/16/12/8 Rest 2 minute/rotate Tabata Goblet Lunges (alt legs) Rest 2 minute/rotate Tabata Single Arm Kettlebell Shoulder to Overhead (switch arms each 20 seconds) Rest 2 minute/rotate Tabata Strict Pull-Ups MRX Ring Rows Rest 2 minute/rotate Tabata Goblet Step-Ups 24/20″ MRX 20/18″ Rest

“Team WOD” by DB 20min AMRAP: Partner 1 = 15 Deadlifts (slap hands)Partner 2 = 15/12 Push-Ups (slap hands)Partner 1 & Partner 2 = 15 Box Jumps (alt)Partner 2 = 15 Deadlifts (slap hands)Partner 1= 15/12 Push-Ups (slap hands)Partner 1 & Partner 2 = 15 Partner Passing Wallball Sit-ups Barbell Loads = 225/155 RX+275/185 MRX 185/125 Box Heights = 24/20″

“Rowboat Races” (15min cap w/rests) 400m Row – Rest 1 min 200m Row – Rest 1 min 400m Row – Rest 1 min 200m Row – Rest 1 min 400m Row – Rest 1 min Rest 4min / transition from last rower/time cap For Time & Unbroken: (20min cap)40 Air Squats400m Run30 WallBall Shots 20/14 to 10/9’

Pause Back Squat E3MOM 5 sets X 5 reps (3sec pause in Bottom) Five 2:30sec Rounds of: 200m Row, Run or 0.5k Bike10 Front Squats 115/75 RX+135/95 MRX 95/65lbs Max Reps Muscle-Ups (bar or ring) MRX Chest to Bar Pull-Ups Rest 1min after Each Round Core & Squat Development 10 Cossack Squats (each leg)20 GHD Sit-ups20 Seated Box Jumps10

CrossFit Games WOD 2022 “Echo Press” based on For Time: (14min cap)30/25 Calorie Bike/Row or 600m Run10 Handstand Push-Ups RX+Deficit 3.5/2in MRX 2/4” Rise 20/15 Calorie Bike/Row or 400m Run10 Handstand Push-Ups RX+Deficit 3.5/2in MRX 2/4” Rise 20/15 Calorie Bike/Row or 400m Run10 Handstand Push-Ups RX+Deficit 3.5/2in MRX 2/4” Rise 30/25 Calorie Bike/Row or 600m Run Rest 2min from Time Cap 8 min to achieve

Hero WOD “JACK” 20min AMRAP: 10 Push Press 115/80lbs MRX 95/65 10 Kettlebell Swings 24/16kgs MRX 20/12kgs10 Box Jumps 24/20″ MRX 20/18 U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from

Hang Snatch Build-up E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 21 – 15 – 9 Rep/Calories For Time (15min cap) Hang Snatch 135/95 RX+155/105 MRX 95/65 Pull-ups RX+Chest to Bar MRX Ring RowsBike/Row for Calories Core & Snatch Development 21 Right Knee to Left Elbow Plank Tucks 15 Barbell