Mandee

E2MOM for 5 Rounds = 200m Run *Slowest 200m is score* REST 5min “50/50 Chipper” by DB For Total Reps: 1min Kettlebell Swings Rest 1min 1min Handstand Push-Ups MRX Hand Release Push-Ups Rest 1min 1min Front Squats Rest 1min 1min Push Press Rest 1min 1min Sumo Deadlift High Pull Rest 1min 1min Box Jumps Rest […]

Overhead Squat Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 Main Site Benchmark WOD “NANCY” 5 Rounds For Time: (25min cap) 400m Run 15 Overhead Squats 95/65 MRX 75/55 *compare to Aug 9 2024, Aug 13 2023* Core & Squat Development -2×15 Cossack Squats (Left leg) -2×10 Skin

“Hang, Bang, Hungover” by DB 8min AMRAP: Buy In: 800m Run/Row or 2k Bike – 8 Hang Power Snatch -16 Wallball Sit-ups 20/14lbs MRX 20/10lbs REST 2min 8min AMRAP: Buy In: 800m Row/Run or 2k Bike – 8 Hang Squat Cleans -12 Shoulder to Overhead REST 2min 8min AMRAP: Buy In: 800m Run/Row or 2k

CrossFit Open WOD 25.3 OR “CINDY” 20min AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats

HERO WOD “JT” 21-15-9 Rounds For Time: (18min cap) Handstand Push-Ups MRX 2/4″ Rise Ring Dips MRX Bar Dips Push-Ups *Compare to Mar 24, 2024; Aug 6, 2023; Nov 15, 2021; Jun 23, 2020; Mar 31, 2019; Jan 9, 2018; Apr 6, 2016* In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little

“The Feast of Saint Patrick” by DB For Time: (38min cap) 800m Gaelic Get Away Run 17 Green Goblet Squats (Kettlebell) 17 Irish Kettlebell Swings = 1 Russian Swing + 1 American Swing = 1 Irish Swing *by DB 1000m Isle of Man Row 17 Wallball Sit-Ups 20/14lbs MRX 20/10lbs 17 St Patrick Power Snatches

CrossFit Open WOD 25.3 For time: (20min time cap) 5 wall walks50-calorie row5 wall walks25 deadlifts5 wall walks25 cleans5 wall walks25 snatches5 wall walks50-calorie row Rx’d: (Ages 16-54) 155-lb deadlift, 85-lb clean, 65-lb snatch 225-lb deadlift, 135-lb clean, 95-lb snatchScaled: (Ages 16-54) Scaled wall walks |85, 65, 45 lb Scaled wall walks | 135,

Team Row or Bike Races For Time: (9min cap) (P1) 12/10 calories – (P2) 12/10 calories – (P1) 12/10 calories – (P2) 12/10 calories – (P1) 12/10 calories – (P2) 12/10 calories – *Only one rower/bike per team, one person working at a time for this WOD* Team WOD 18min AMRAP: 12/10 Calories Row or

Push Press — EMOM 3 – 3 – 3 Rest 2min/Adjust Weights Split Push Press — EMOM 2 – 2 – 2 Rest 2min/Adjust Weights Split Jerk — EMOM 1 – 1 – 1 – 1 – 1 4 Rounds For Time: (16min cap) 12/10 Calorie Row/Bike or 200m Run 6 Thrusters 95/65 RX+115/75 MRX

Front Squat Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 15min AMRAP: 15 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 5 Burpees Over the Box Jumps 30/24” MRX 24/20” 15 Left Arm Dumbbell Snatch 2 Rope Climbs 15′ MRX 1×15’ or 2×10′ *can use hands on box jumps*