Mandee

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*

OPEN WOD 25.2 OR 22min AMRAP: 44 double unders 14 KBS SDHP 12 Russian KBS 10 KB Goblet Thrusters

“Sun Dance” by DB 36min AMRAP: 800m Run/Row or 2k Bike 50 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 100 Crossovers 50 Kettlebell Swings 600m Run/Row or 1.5k Bike 50 Wallball Shots 20/14lbs to 10/9’ MRX 20/10 to 9” 100 Double Unders 50 Wallball Shots 400m Run/Row or 1k Bike 50 Wallball Sit-ups or Toes to

5 Rounds For Time: (30min cap) 400m Run/Row or 1K Bike 5 Deadlift. 135/95. RX+ 165/115. MRX 95/65 5 Hang power Cleans 5 Front Squats 5 Shoulder To Overhead 15 Ring Rows or 10 Pull-ups or 5 Bar or Ring MUs rest 1 minute after each round Handstand & Core Development: 2×10 Hip Extensions 2×10

CrossFit Open WOD 25.2 (22.3 repeat) For Time: (12min cap) 21 Pull-Ups (Ages 55+) Jumping Pull-Ups 42 Double Unders 21 Thrusters (weight 1) 95/65 (Ages 14-15 & 55+) 65/45 18 Chest to Bar Pull-Ups (Ages 55+) Pull-Ups 36 Double Unders 18 Thrusters (weight 2) 115/75 (Ages 14-15 & 55+) 85/55 15 Bar Muscle Ups (Ages