August 2023

Bench Press Max E3MOM 5-10 @ 50-75% – 3-5 @ 65-85% – 1-2 @ 75-90% 1 @ 90-100% – 1 @ Max – 1 @ Max *percents, are a guide, adjust as needed to hit a max* Team WOD“Team KB Klimb” by DB 13min Ascending AMRAP: 1 Kettlebell Sumo Deadlift High Pull (synchronized)1 Kettlebell Russian Swing (synchronized)1 Kettlebell […]

Row/Bike 12/10 Calories or 200m RunE3MOM x 12min (score is slowest time of the 4) 12min AMRAP: 12/10 Calorie Row/Bike or 200m Run12 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 12 Power Clean 135/95lbs MRX 95/65lbs Core Isometrics 1min L-sit Hang (bar/rings) 1min Knee Bird Dog Hold L/R 1min Hollow Hold1min Knee Bird Dog Hold R/L 1min GHD

Pause Push Jerk E3MOM 5 sets X 5 reps (3sec pause in Dip) Classic CrossFit Games WOD 2007 & 2013 For Time: (21min cap) 1000m Row Then 5 Rounds of:25 Pull-Ups MRX Ring Rows7 Push Jerks 135/95 MRX 95/65 Isometric Core Development 30sec Plank Bird Dog Hold L/R1min Hollow Hold30sec Plank Bird Dog Hold R/L1min Wall

Squat Snatch Build-up E2MOM 5 – 4 – 3 – 2 – 2 – 1 – 1 CrossFit Games WOD “AMANDA” 9 – 7 – 5 Reps For Time: (15min cap) Muscle-ups MRX Chest to Bar Pull-ups + Bar Dips Squat Snatch 135/95 MRX 95/65lbs OR “Power Bar AMANDA” 9 – 7 – 5 Reps For

Pause Deadlift E3MOM 5 sets X 5 reps (3sec pause at Top, no rest on floor) MainSite WOD 3 Rounds For Time: (18min cap) 800m Run 25 Deadlifts 225/155 MRX 165/115lbs Core Challenge (straight thru no stopping) 1min Bar Hang w/knee tuck1min High Plank Hold1min Hollow Hold 1min Dip Lock-out Hold1min Bar Hang (chin-up grip/supinated) 1min Low

HERO WOD “JT” 21 – 15 – 9 Rounds For Time: (18min cap) Handstand Push-Ups MRX 2/4″ RiseRing Dips MRX Bar DipsPush-Ups HERO WOD JT 21-15-9 reps for time In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the

25min AMRAP: 50 Double Unders5 Power Snatch 95/65 RX+135/95 MRX 75/55 10 Hang Snatch5 Strict Pull-up/Chin-up RX+ 5 Muscle Ups (ring or bar) MRX 5 Pull-ups Core & Snatch Development 25 Right Knee to Left Elbow Plank Tucks 25 Barbell or PVC Sotts Press (snatch grip) 25 Left Knee to Right Elbow Plank Tucks1min Wide Grip Bar

12min Build-up to a Max Squat Clean HERO WOD “JORGE” (RX+) For Time: (24min cap) 30 WallBall Sit-ups 20/14lbs RX+ GHD Sit-ups 15 Squat Cleans 135/95lbs RX+155/10524 WallBall Sit-ups MRX 20/10lbs12 Squat Cleans MRX 115/75lbs 18 WallBall Sit-ups RX+ GHD Sit-ups 9 Squat Cleans12 WallBall Sit-ups RX+ GHD Sit-ups 6 Squat Cleans 6 WallBall Sit-ups RX+ GHD

Pause Sumo Deadlifts E3MOM 5 sets X 5 reps (3sec pause at Top, no rest on floor) MainSite WOD 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of: (15min cap) Sumo Deadlift High Pulls 95/65lbs MRX 75/55lbsLateral Jumps over pvc/pole 24/20” MRX 20/18” Core Development 15 Windshield Wiper on Bar or lying

Pause Strict Press E3MOM 5 sets X 5 reps (3sec pause at Top, no rest in rack) 15min AMRAP: 20 Dumbbell Snatch (alt arms)15 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10lbs 10 Dumbbell Shoulder to Overhead (5 each arm)15/12 Calories Row/Bike or 200m RunDumbbells = 50/35 RX+ 65-70-75 / 45-50-55 MRX 35/20lbs Guns & Stretching Development 2×20