Category Archives: WOD

For time: “Rankel” AMRAP 20 mins: 6 Deadlifts, 225/155 7 Burpee Pull ups 10 Kettlebell swings, 70/53 200m Run U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 …
Read More→

For Time: Run 800 meters ~then~ 4 rounds of 25 Jump Squats (45/35) 25 Hand-release push ups ~then~ Run 800 meters

MERRY CHRISTMAS

CrossFit Open Sectionals Workout 13.3 As Many Reps in 12 mins of: 150 Wall Balls, 20/14 90 Double Unders 30 Muscle ups The sub for Muscle Ups will be Burpees. Time to get a PR on a two-time Open Sectionals …
Read More→

For time: Teams of 3: One athlete works at a time: Row 1500m (switch every 250m) 75 Hang Power Snatches, 75/55 75 Thrusters, 75/55 75 Hang Power Snatches, 75/55 Row 1500m (switch every 250m)

For time 10.9.8.7.6.5.4.3.2.1 reps of: Deadlift, 225/145 Burpee Box Jump, 24/20 Skill AMRAP 5 of: 30 unbroken Double Unders

MOBILITY MAKE UP GOAT

Front Squat: Work up to a Heavy Single For time: 30 Front Squats, 155/105 then, 9-6-3 reps of: Jerk, 155/105 Muscle ups If 155/105 is out of your range, then use 50% of your Front Squat Heavy Single The sub …
Read More→