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15min Build-up to a 1 RM Ground to Overhead Open WOD 20.1 10 Rounds For Time: (15min cap) 8 Ground to Overhead 95/65lbs MRX 65/45lbs 10 Bar Facing Burpees *compare to Feb 6, 2023* Core Development 10 Weighted Sit-ups 20 Kettlebell/Wallball Russian Twists 20 GHD Sit-ups 20 Calorie Ski Erg or 40 Dumbbell/KettlebelB Pullovers 20 […]

Deadlift Build-up — E3MOM 10 – 5 – 15 – 5 – 10 *Going for 10 RM* 6min AMRAP: 12/10 Calorie Row/Bike 9 Toes to Bar 6 Deadlifts Rest 3min 6min AMRAP: 60 Calorie Row/Bike Max Rep Deadlifts Barbell Weights = 315/215 RX+365/235 MRX 255/165 *Athletes choice on which AMRAP to start with* Core Development

“New Year’s Eve Evil EVA” 5 Rounds For Time: (45min cap) 800m Run or Row or 2k Bike 30 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs 30 Pull-ups RX+ Chest to Bar MRX Ring Rows *compare to Dec 31, 2023; Dec 31, 2022; Dec 31, 2020; Dec 31, 2019* Core Isometrics 1min Handstand Hold 1min Plank

Howard’s 77th Birthday WOD 9min AMRAP: Buy In: 77 Double Unders MRX Single Unders Then, 9 Kettlebell Swings 24/16 RX+ 32/24 MRX 16/12 22 Wallball Shots 20/14 to 10/9′ MRX 14/10 to 9′ Rest 3 minutes 9min AMRAP: Buy In: 77 Double Unders MRX Single Unders Then, 9 Goblet Squats 22 Wallball Sit-ups Rest 3

“Caloric Meltdown Races” (10min cap including rests) 15 Calorie Row/Bike or 200m Run Rest 1min 30 Calorie Row/Bike or 400m Run Rest 2min 15 Calorie Row/Bike or 200m Run *Rest 5min / transition from time cap* For Time & Unbroken: (21min cap) 60 Doubles or Crossovers 40 Air Squats 30 Calorie Row/ Bike or 400

Thruster Build Up E3MOM 5 – 5 – 5 – 5 – 5 CrossFit Games WOD 2022 “Jackie Pro” For Time: (15min cap) 1000m Row/Run or 2.5k Bike 50 Thrusters 95/65lbs 30 Bar Muscle-Ups OR “JACKIE” For Time: (15min cap) 1000m Row/Run or 2.5k Bike 50 Thrusters 45/35lbs 30 Pull-ups MRX Ring Rows Isometric Core

CrossFit Games WOD (RX+) “Awful Annie” For Time: (20min cap) 50 – 40 – 30 – 20 – 10 rep rounds of: Double Unders WallBallSit-Ups 20/14 RX+ GHD Sit-Ups MRX 14/10lbs 5 – 4 – 3 – 2 – 1 Cleans 185/125 RX+275/185 MRX135/95 Flexibility & Core Development 20 Reverse Rower Tucks 1min Couch Stretch

MainSite WOD For Time: (21min cap) 45 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 400m Run 35 Kettlebell Swings 800m Run 25 Kettlebell Swings 1200m Run 15 Kettlebell Swings Rest 2min Exactly (from finish) “Finisher” For Time: (6min cap) 600m Farmers Carry Kettlebells or Dumbbells **Catch every time you stop to Rest, perform 5 Double Kettlebell/Dumbbell

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“TAMA” For Time: (31min cap)800m One Arm KettleBell Farmers Carry 32/24kgs MRX 24/16kgs31 Toes to Bar31 Push-Ups31 Front Squats 95/65 MRX 75/55400m One Arm KettleBell Farmers Carry 31 Toes to Bar31 Push-Ups / add weight to bar31 Hang Power Cleans 135/95 MRX 95/65 200m One Arm KettleBell Farmers Carry HERO WOD based on Tama; actual WOD calls