Warm-up & Mobility: 15 Minutes
Strength: Clean – 5 min to work to 50%
-then-
1 Full Clean EMOM 10 min – add 10# men / 5# women every interval. If you miss back off to the last make the lift to finish the intervals
Conditioning: “Chocolate Chippah”
For time:
Warm-up & Mobility: 15 Minutes
Strength: Snatch Complex – 1 Power Position Snatch + 1 Hang Snatch (above knee) – 20 Min to work to a max for today
Conditioning: “Ronnie James”
AMRAP 10 min of –
*E2MOM (starting with 0:00) Perform 3 G2OH (Snatch or C&J @70%)
Warm-up & Mobility: 15 Minutes
Strength: Pause Squat – 2 sets of 2 reps @5% heavier than last week (65% approx). Then 1 set of 3 reps (no pause) at 77-80%, 1 set of 3 reps (no pause) @80-85%
Conditioning: “Bergeron Beep Test”
EMOM for as long as possible…
When you don’t finish within the minute, it turns into a 12 min AMRAP.
Warm-up & Mobility: 15 Minutes
Strength: Bench Press / Strict Press – 15 minutes to work to a heavy double
Conditioning: “California Castaway”
12 min AMRAP of –
Warm-up & Mobility: 15 Minutes
Strength: Barbell Complex: 1 Power Clean + 1 Push Press + 1 Jerk – 20 min to hit a max
Conditioning: “Ode to Emerald Coast CrossFit”
11 min AMRAP of –
…how far can you go? Score is round finished, plus additional rounds and reps completed.
Warm-up & Mobility: 15 Minutes
Strength: Squat: 3×2 Pause Squat@approx 60%, 1 set of 4 reps (no pause) @75, 1 set of 4 reps (no pause) @ 77-80%
Conditioning: “Thuster? I didn’t even know her?!”
3 Rounds for reps – 4 min effort of –
…remaining time: AMRAP of
**Rest 2 min between rounds
**Score total thrusters
Warm-up & Mobility: 15 Minutes
Strength: Double-unders (and warm up the DLs)
Conditioning: “Billy Bob”
E2MOM 18 minutes
If you hit a round where you do not compete the work in 2 minutes, scale the reps of burpees and/or DUs accordingly so that you can complete the work for the next round and still have at least 15 seconds of rest.
Warm-up & Mobility: 15 Minutes
Skill: 10 Min skill work on catching a barbell in the rack position from overhead. Work on using the legs to absorb the shock.
Strength: “Breakthru Barbell Complex”
Perform 7 rounds of this un-timed barbell complex, increasing in weight each rounds and resting as much as you want between rounds.
Within each round – once you pick up the barbell try your best not to put it down until all movements are completed:
• 3 Deadifts
• 3 Hang Cleans
• 3 Front Squats
• 3 Jerks
Your last round should be a maximal work set. If you miss a lift or need to put the barbell down during any round, perform 15 burpees immediately. Your score is the weight on the barbell that you complete on your last round.
PLEASE know that if you are truly getting into a maximal work effort, you will hit failure and will do burpees – they are part of this workout and are not to be avoided. DO NOT FEAR THE BURPEE!!!
We last did this WOD on Friday, April 4, 2014.
Warm-up & Mobility: 15 Minutes
Strength: Power Position Snatch – from hip pocket – 15 min work up to a heavy single
Conditioning: “Get ‘er Done”
OTM 21 (7 cycles)
Min 1: Max KB Swings
Min 2: 10 Pull-ups
Min 3: 100m shuttle run
Score is number of KBS
This WOD was last performed on March 16, 2015.
Warm-up & Mobility: 15 Minutes
Strength: 20 minutes to find a max weight for this Barbell complex: Front Squat, Push-press, Thruster
Conditioning: “Not in Kansas Anymore”
10 min AMRAP of –
**E2MOM starting with 0:00 – 5 Thrusters (115/75lb)