WODs

Warm-up & Mobility: 15 Minutes Strength: Jerk – 8×1 across @90-95% of your 1RM – 90-120 sec rest Conditioning: 3 RFT of – 2 Rope climbs 15 Deadlifts at bodyweight Row [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 8×1 across @90-95% of your 1RM – 90-120 sec rest between sets Conditioning: 21-15-9 reps for time of – Toes-to-bar [...]

Warm-up & Mobility: 15 Minutes Strength: Long Pause Bench or Strict Press – 4×3 increasing weight to heaviest possible Conditioning: 6 rounds (takes 18 min) for max reps – 40 [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 3 reps every 90 seconds for 7 rounds at 75% of your 3RM BS Conditioning: 30-20-10 reps for time Wall Ball (20/14lb) Burpee [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 8×1 across @ 90-95% of your 1RM – 90-120 sec rest Conditioning: 14 Min Clock – for total reps: 40 Box jump overs (24/20”) 30 [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – 7×1 Power Clean + 1 Hang Clean (at or above knee) + 1 Jerk – climbing in weight each set to heaviest possible, [...]

Warm-up & Mobility: 15 Minutes CrossFit Games Open WOD 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box Jump (24/20″) 12 S2OH (115/75lb) 9 TTB    

Warm-up & Mobility: 15 Minutes Strength: Snatch – 7×1 Power Snatch + 1 Hang Snatch  – climbing in weight each set to heaviest possible, 60-120 sec rest between sets [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5@70, 5@80%, 5@85, 3@90, 8@70 – working percentages off your 3RM established last week Conditioning: 3RFT of – 25 Wall Ball 12 [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk 6×2 across 80-85% rest  60-120 sec. Conditioning: AMRAP 8 min 9 DLs (135/95lb) 6 Hang Clean 3 S2OH 3 TTB+3 every round