Strength 6 min EMOM: 1 strict press + 2 push press + 3 split jerks @ 80% strict press max Strength: 100# WOD 20 snatches (115/80) 25 clean & jerks 30 thrusters 35 deadlifts 400m run Time: 25:30 (10 @ 115# and 20 @ 95# thrusters. Everything else Rx)
Strength7 min EMOM 4 Deadlifts (do not touch’n’go) @ 80% of 1RM *5 second pause at the top of the last deadlift WOD For 12 minutes: 1 push press (155/105) 20 d/u 2 push press 20 d/u 3 push press… *score is total reps completed Strength: 225# deadlift Total: 45 …
9/11 Memorial WOD September 11, 2015, marks the 14th anniversary of the devastating 9/11 attacks in New York, America. And to honor the lives of those lost in the terror attack, many CrossFitters will be taking part in the 9/11 Memorial Day Workout. The workout itself is completely symbolic of …
StrengthEvery 45 seconds for 6 minutes: 2 hang squat snatches @ 60% of 1 RM WOD “Nicole” 20 min amrap: 400 m run max rep pull-ups *Score is total number of pull ups completed Strength: 75# Total: 57 Rx (16, 15, 12, 10, 4 ran out of time on final …
WOD 4 rounds: 50 d/u 30 wallballs (20/14) 30 KB swings (1.5/1) Time: 26:33 Rx
“Premier Throwdown”(Brought to you by Premier Residential Real Estate) RX Event 2: For time: 50 calorie row 50 box jump overs (24/20) *no step-ups – must jump 50 deadlifts (185/130) 50 double unders 50 wallballs (20/14) 50 double unders 50 deadlifts 50 box jump overs (no step-ups – must jump) …
WOD 3 rounds: 21 knees-to-elbows 18 front squat (185/125) 15 strict HSPU Time: 27:35 (135#, 2 pads)
Strength Back Squat 4 sets x 10 reps @ 65% of 1 RM WOD 4 rounds: 36 cal row 9 push jerks (185/125) *25 min time cap Time: 18:30 125#
WOD 21-15-9 Power cleans (135/95) Front rack lunges Push jerk Time: 27:53 115# (102 degrees, took many breaks)
Strength Barbell Bench Press 4 sets x 8 reps @ 65% of 1 RM WOD 20 Min EMOM: Even: calorie row (10 cal/8 cal) Odd: 1 rope climb + 5 burpees *WOD turns to AMRAP if not able to stay within the EMOM Strength: 120# Total: 20 + 7 burpees …