Month: January 2018

2 rounds for time of: Run, 1 mi 100 AbMat Sit-ups

Back Squat 3×5, (+5-10#) Shoulder Press 3×5,(+2-5#) Sumo Deadlift 5–, (+5-10#) Cash Out: 3x 10 wall slam sit ups 10 back ext […]

4 rounds for time of: 10 Double Dumbbell Deadlifts, 50/35 lbs 8 Double Dumbbell Hang Power Cleans, 50/35 lbs 10 Double Dumbbell […]

CrossFit OPEN? WOD 13.1 As many reps in 17 mins as you can of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees […]

Back Squat 3×5, (+5-10#) Bench Press 3×5, (+2-5#) Power Clean 3×3, (+2-5#) Cash Out: 3 Rounds 1 min jumping alternating lunges 1 […]

For 5 cycles: AMRAP in 2 mins of: 5 Hang Squat Cleans, 135/95 lbs 10 Box Jumps, 24/20 in MAX Double Under […]

Back Squat 3×5, using same weight per set Shoulder Press 3×5, using same weight per set Sumo Deadlift 5–, using heaviest weight […]

SKILL: ROPE CLIMB Variations/ Scales Complete as many rounds as possible in 15 mins of: 2 Rope Climbs 20 GHD Sit-ups 20 […]

Spend 10 minutes on Mobilizing Shoulders and hips For time: 21 Thrusters, 95/65 lbs 21 Pull-ups 15 Thrusters, 95/65 lbs 15 Chest-to-bar […]

Back Squat 3×5, using same weight per set Bench Press 3×5 at 60% 1RM Power Clean 3×3 at 60% 1RM ** the […]