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12min EMOM Death by Muscle Ups to Chest to Bar to Pull-Ups Challenge Minute 1 = 1 Muscle Ups (bar or ring) Minute 2 = 2 Muscle UpsMinute 3 = 3 Muscle Ups Minute 4 = 4 Muscle Ups or 4 Chest to BarMinute 5 = 5 Muscle Ups or 5 Chest to BarMinute 6 = 6 Muscle Ups or 6 Chest to Bar or 6 Pull-UpsMinute […]

Bench Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 3 Rounds For Time: (20min cap) 5 Over Bar Burpee 10 Barbell Push-up MRX Push-up15 Power Clean 135/95 RX+165/115 MRX 95/65 20 Box Jump Over 24/20” RX+30/24 MRX 20/18 Core & Chest Development 20 DB/KB Bench press20 Barbell Sit-Up to Press20 Barbell

CrossFit Main Site New Benchmark WOD “Barbara Ann” 5 Rounds For Time: (40min cap) 20 Handstand Push-Ups MRX 2/4” rise 30 Deadlifts 135/95 MRX 95/65 40 Sit-Ups (barbell anchored) 50 Double-Unders Rest 3min between each round Flexibility Development Spend 3min on Banded Shoulder Stretches 2x30sec Couch Stretch2x30sec Head to Floor Straddle Stretch Spend 3min on PVC

Photo credit: RJ Photography Squat Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 MainSite WOD (RX+) 20min AMRAP: 500m Row/Run or 1.2k Bike50 Air Squats RX+ Pistols (alt legs)10 Squat Snatch 95/65 RX+135/95 MRX 75/55 Core & Pistol Development 15 Wallball Leg Lifts15 Pistols Left Leg15 Evil Wheels15

Strict Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 5min AMRAP: 10 Handstand Push-Ups or 10 Shoulder to Overhead 155/115 MRX 115/75 1 Rope Climb 15’ RX+ Legless MRX 10’ Rest 2min 5min AMRAP: 10 Shoulder to Overhead or 10 Handstand Push-Ups20 Box Jumps 24/20 RX+30/24 MRX 20/18” *athletes choice on which

5 Rounds For Time: (25min cap) 500m Run/Row or 1.2k Bike 5 Burpee Chest to Bar RX+Burpee Bar Muscle Ups MRX Chest to Bar 10 Hang Squat Cleans 135/95 RX+165/115 MRX 95/65 Core Isometrics 1min L-Sit Bar Hang30sec Plank Bird Dog Hold Left/Right 1min Hollow Hold30sec Plank Bird Dog Hold Right/Left 1min Squat Hold 1” over WallBall 1min

“Team Fast Fifties” by DB For Time: (40min cap) 50 Kettlebell Swings (synchronized) 24/16kgs RX+ 32/24 MRX 20/12 50 Box Jumps Overs (alternating) 24/20″ RX+ 30/24″ MRX 20/18″ 50 Pull-ups RX+C2B (1 hangs, 1 works) 50 Back Rack Barbell Lunges (alternating) 95/65 RX+ 115/75 MRX 75/55lbs50 WallBall Sit-ups 2′ apart (partner passing) 50 Shoulder to Overhead (1 holds locked Overhead, 1 works)50 Calorie Row or Bike (1 in

“The Love of Labor” by DB For Time: (40min cap) 4 Push Press 135/95 RX+155/105 MRX 95/65 5 Back Squats6 Power Clean100m Run 7 Push Press 8 Back Squats 9 Power Clean 200m Run 10 Push Press 11 Back Squats 12 Power Clean 400m Run 13 Push Press 14 Back Squats 15 Power Clean 800m Run

Photo credit: RJ Photography Sumo Deadlift E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 3 Rounds For Time: (16min cap)14 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 7 Toes to Bar Rest 3min / Add or Lower Weight 3 Rounds For Time: 7 Sumo Deadlifts 315/215 RX+365/235 MRX 255/175 14 Toes to

“Saved by the Barbell” by CF HQ 3 Rounds For Max Reps of: Minute 1 = Burpees (to a plate)Minute 2 = WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ Minute 3 = Deadlifts 115/75lbs MRX 95/65 Minute 4 = WallBall Sit-Ups 20/14 MRX 20/10 Minute 5 = Hang Power Cleans 115/75 MRX 95/65