Category Archives: WOD

For Load: 2 Position Clean (Power or Squat) As Many Reps as Possible in 6 mins 15 Wallballs, 20/14 15 Pull ups

JAC Hero WOD Run 1.5 miles 2 mins Max Effort Sit ups 2 mins Max Effort Push ups MAX EFFORT PULL UPS (without letting go of the bar) 2 mins Max Effort Sit ups 2 mins Max Effort Push ups …
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TEAM WOD Teams of 3 (one working, two resting)* 9x150m Run 150 Push Press, 95/65 150 SDHP, 95/65 150 Push Press, 95/65 9x150m Run *Team must hold a single 70/53lb KB the entire duration. If it hits the ground, whole …
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Complete 5 rounds for time: 6 Cleans, 185/125 12 Pull ups 24 Double Unders Cool Down/Skill Hollow Positioning/Hollow Rocks

Make-up Mobility GOAT

Shoulder Press, 5-5-5-5-5 Work up to a heavy set of 5 and perform that weight across. Complete for time: 1K Row Immediately followed by 21-15-9 of: KBS, 70/53 (Russian) Burpees

CrossFit Open Workout 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts, 155/100 12 Push-ups (hand-release) 15 Box jumps, 24/20 Cool Down / Skill work Practice One-Legged Squats

Work up to a 3RM Back Squat Complete for time 30 Overhead Squats, 115/75 30 Toes to bar 20 Power Snatch, 115/75 20 Toes to bar 10 Squat Snatch, 115/75 10 Toes to bar Scale appropriately: If Power Snatch or …
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NO MORNING CLASSES TODAY. As many of you know, today we are hosting our first weightlifting meet along with Bruce Barbell. The meet is designed to strengthen the relationships between athletes in the sport of Weightlifting and CrossFit. Competitors will …
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Complete for time: Run 800 meters 21-15-9 Reps of: Push Press (75/55) Sumo-Deadlift High Pull (75/55) Run 800 meters