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Deadlift & Front Squat Build-up E2MOM 12 Deadlifts – 11 Front Squats 9 Deadlifts – 7 Front Squats 6 Deadlifts – 5 Front Squats 4 Deadlifts – 3 Front Squats Team WOD“Team KB Klimb” by DB 13min Ascending AMRAP: 1 Kettlebell Sumo Deadlift High Pull (synchronized)1 Kettlebell Russian Swing (synchronized)1 Kettlebell Goblet Squat (synchronized)1 Kettlebell […]

Squat Snatch Build Up E2MOM 7 – 6 – 5 – 4 – 3 – 2 – 1 CrossFit Games 2019 WOD 1 (RX+) First Cut 4 Rounds For Time: (21min cap) 400m Run 3 Rope Climbs 15′ RX+ Legless MRX 2 to 15′ or 3 to 10′ 7 Squat Snatches 135/95 RX+185/130lbs MRX 95/65 Core Development &

“The Mighty Mile” by DB For Time: (40min cap) 600m Run or Row or 1.5km Bike60 Wallball Sit-Ups 20/14lbs MRX 14/10 30 Chest to Bar MRX Pull-Ups15 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 400m Run or Row or 1km Bike40 Wallball Sit-Ups20 Chest to Bar MRX Pull-Ups10 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 400m Run or Row or 1km Bike40 Wallball Sit-Ups20 Chest to Bar MRX

Classic CrossFit Games WOD 2007 & 2013 For Time: (21min cap) 1000m Row Then 5 Rounds of:25 Pull-Ups MRX Ring Rows 7 Push Jerks 135/95 MRX 95/65 *compare your time to the original CF Games Athletes* Isometric Core Development 30sec Plank Bird Dog Hold Left/Right1min Hollow Hold30sec Plank Bird Dog Hold Right/Left1min Wall Iron Chair sit

Strict Press Build Up E3MOM 12 – 8 – 6 – 3 – 3 CrossFit Games LCQ #4 2022 2 Rounds For Time: (20min cap)50 Burpee Box Jump Overs 24/20” MRX 20/18” 75 Wallball Shots 20/14lbs to 10’ MRX 20/10lbs to 9’ 100 Double Unders Core & Squat Development 15 WallBall Russian Twists1min Wall Iron Chair

HERO WOD “MAUPIN” 4 Rounds For Time: (45min cap)800m Run49 Push-Ups49 Sit-Ups Ab-mat unanchored 49 Air Squats U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior

15min Establish a 3 RM Bench Press Team WOD: For Time: (18min cap)P1 = Run 600m P2 = Row 600m/1.5k Bike P1 & P2 = 60 Synchronized Russian Kettlebell Swings P1 & P2 = 30 Alternating Burpee Pull-Ups P2 = Run 600m P1 = Row 600m/1.5k Bike P1 & P2 = 60 Synchronized American Kettlebell Swings

15min to Establish: 3 RM Squat Snatch “Full Throttle” by DB 4 Rounds For Time: (18min cap) 40 Double Unders2 Squat Snatch 95/65 RX+135/95 MRX 75/55 200m Row/Run or 0.5k Bike2 Squat Snatch REST 1min after each round Core & Snatch Development 20 Right Knee to Left Elbow Plank Tucks 20 Barbell or PVC Sotts Press (snatch grip)

Cluster Build Up = E3MOM x 52 Power Clean to 2 Hang Power Clean 15min AMRAP: 5 Power Cleans10 T2B5 Hang Power Cleans 15 Calorie Row/Bike or 300m Run Barbell Weight = 135/95 RX+185/125 MRX 95/65lbs Core Development 15 Windshield Wiper on Bar or lying on floor 30 Flutter Kicks (single count)15 Hip Extensions15 Reverse Hypers 15

Deadlift Build Up E3MOM 12 – 8 – 6 – 3 – 3 CrossFit Games WOD 2020 “Damn Diane” (RX+)3 Rounds For Time: (21min cap) 15 Deadlifts 275/185 RX+315/215 MRX 225/155 15 Handstand Push-Ups RX+Strict Deficit 3.5/2” MRX 2/4” rise Handstand Walk & Overhead Development 5 Wall Walks10 Handstand Shoulder Taps Facing Wall 5 Attempts Handstand