Part A:
21-15-9 For Time:
SDHP (95/65)
Shoulder 2 Overhead (95/65)
Pullup
Part B:
Row 30 calories for time
Hang On
On the two minutes:
Part A: Work up to a heavy hang clean
Part B:
Complete:
5 Hang PWR cleans at 225/155
10 Push Ups
15 Air Squats
8 RDS
Happy Thanksgiving: "More Gravy Please #2!"
Complete the following work in any order and you may break up sets as desired
100 WB 20/14
75 Sit-Ups
50 clapping push ups
25 thrusters 135/95
10 ( 5 per arm) TGU 2/1.5
25 burpees
50 Pull Ups
75 air squats
100 DU
Run-Pull-Lift
400M run
1 rope climb (15')
8 dead lifts 315/225
5 RFT
Unbroken!?
Part A:
21-15-9
Front squats 185/125
Ring dips (men via MU)
Approx :10 mim rest
Part B:
2 minutes row max meters
12 MIN AMRAP
Part A:
12 MIN AMRAP
10 Box Jumps 24/20
10 Burpees
10 Pull Ups
Part B:
Max Plank Hold
20 Min AMRAP
20 Min AMRAP
7 push press 115/85
14 Steps of lunge with 115/85 in front rack
21 DU
Clean and Jerk Complex
1 dead
1 hang clean
1 Jerk
EMOM
225/155
12 RDS
Deads are awesome!
Deads are awesome
10-1
deads 225/155
KBs 2/1.5
T2B
Post WOD : Mobility work
Jello Legs
Part A:
21-15-9
Push Jerks 155/105
BJ 32/24
Part B:
Row 750M
More Thrusters!
All about the Snatch
Part A - Establish your 1 RM Hang Snatch,1RM Pwr Snacth, Full Snatch
Part B- Benchmark " Isabelle" 30 snatches at 135/95
Hero 'Tyler' Oct 2013
Part A:
5 RFT
7 MU
21 SDHP 95/65
Are you Sick of Sally Yet?!
Set to Moby's track, 'Flower' (Bring Sally Up, Bring Sally Down)
135/95 Back Squat
Rest 5 Minutes
135/95 Front Squat
Rest 5 Minutes
Air Squats
It's pretty simple, when the song says bring Sally Up, you stand up in the squat, when it says bring Sally down, you decend in the squat. Tons of CrossFitters have taken this workout on...lets see how we do!
Thunderstruk
1000M row
100 DU
50 KBS 2/1.5
25 J.Lunges (each leg)
12 Man Makers 45/35
30 rds...
Monday:
30 rounds for time of:
5 Wall ball shots, 20/16 pound ball
3 Handstand push-ups
1 rep, 225/155 pound Power clean
Looking good!
Sunday:
24 DU
6 Deads 225/155
9 Push Ups
4 rds
2 min rest
Twice
3 on 3 Throwdown
First WOD at 8AM!
Kind of like a fight
Friday:
Max reps in 1 minute at each station
SDHP 75/55
Push Ups
Push Press 75/55
Pull Ups
Burpees
1 min rest
3 rds
A little of this, a little of that
Thursday:
Part A;
Bench Press : 3-3-3-3
Part B:
2km Row