CrossFit WOD
EMOM – 8:00
– 3 Front Squat @ 20X1 w/ 65% of 1RM
EMOM – 12:00
– Odd: 2 TnG Squat Clean
– Even: 6 Toes to Bar
15-12-9 Reps For Time
– Thruster (115#/75#)
– Box Jump (24″/20″)
Tag: Thruster
CrossFit WOD
Four Rounds w/ 1:30 Rest
– 4 Front Squat @ 41X0
– 4 Weighted Pullups @ 21X0
– 8 Single Arm Kettlebell Rows @ 21X0
*Opposite arm and leg supported on bench.
Four Rounds for Time:
– 10 Double KB Thrusters
– 200m Run
CrossFit WOD
Four Rounds w/ 2:00 Rest
– 2.2 Strict Presses @ 12X1
Four Rounds w/ 2:00 Rest
– 3 Cleans
– 2 Push Presses
– 1 Split Jerk
Five Rounds w/ 2:00 Rest
– 7 Heavy Thrusters (increase weight each round)
– 12 Slam Balls
CrossFit WOD
AMRAP – 20:00
– 20 Thrusters (135#/95#)
– 20 Pullups
– 20 Burpees
CrossFit WOD
For Time:
– 500m Row
– 1:00 Rest
– 400m Run
– 20 Knees to Elbows
– 40 Thrusters (45#/35#)
– 60 KB Swings (24kg/16kg)
– 400m Run
CrossFit WOD
Open WOD 14.5
21-18-15-12-9-6-3 Reps For Time:
– Thruster (95#/65#)
– Burpee
-or-
21-18-15-12-9-6-3 For Time:
– KB Swing (32kg/20kg)
– Burpee
Important Announcement: The Boneyard will be open from 2-4 p.m. for Open Gym on Sunday in addition to Saturday’s usual time so you can get in one of the workouts you missed this week.
CrossFit WOD
3RM – 15:00
– Deadlift
Four Rounds For Reps:
– 1:00 Thrusters
– 2:00 Rest
CrossFit WOD
3RM – 15:00
– OH Squat
3RM – 10:00
– Standing Press
AMRAP – 3:00
– Thruster (95#/65#)
CrossFit WOD
Ten Rounds for Time:
– 4 Thrusters (115/75)
– 8 Burpees
– 12 Air Squats
– 1 Minute Rest
Daily Motivation: “There are only two options regarding commitment. You’re either IN or you’re OUT. There is no such thing as life in-between.” -Pat Riley
CrossFit WOD
Skill – 15:00
– Muscle Ups
21-15-9 For Time
– Thruster (95#/65#)
– Toes to Bar