Results For Category: "WOD"

5 Rounds for time:

135/95#

Deadlifts, 15
Power Cleans, 10
Power Snatch, 5

TGU- Take 15 minutes find 1rm Then 8 minutes AMRAP: 50 Single Unders 20 KB Snatches (10/10) 1.5/1 pood 20 Walking Lunges

50 Strict Pullups in as few sets as possible

Then

5 Rounds for time:

50yd Burpee Broad Jump
50yd Bear Crawl
20 T2B

Clean and Jerk- Take 15 minutes find 1rm

Then

21,18,15,12,9,6,3 Reps of:

Thruster
SDHP

95/65#

Your Next Lift

Then

150 Pushups For every drop, Run 100yds.

For Time

Your Next Lift

Then

Row 2k

Your Next Lift

Then

10 minute Amrap

1 muscle up
2 hspu
3 30/24″ box jumps
4 Burpees

50-40-30-20-10 Reps For time:

Power Wallball 20/14#
KB Swings 24/16kg
Double Unders

Coach Defines CrossFit:

Hang Power Snatch- Take 15 minutes to find 1rm Then Death by hang power snatch- 115/80#

“Murph”

Run 1 Mile
100 pull-ups
200 push-ups
300 sit-ups
Run 1 Mile

For Time

If you’ve got a 20lb vest, wear it.

We almost Kalsu’d you.