Wednesday's WOD

Double Under Helen

Three rounds for time of:
50 Double Unders
21 Kettlebell Swings (American, 50#)
12 Pull-Ups

Tuesday's WOD

Killer Core

Five rounds for time of:
20 Knees-to-Elbows
20 Abmat Sit-Ups
20 Hip Extensions
20 Leg Lifts Touching Wall

Monday's WOD

Elizabeth

21-15-9 reps for time of:
Squat Clean 135#
Ring Dips

Friday's WOD

CrossFit Games Open 12.1

AMRAP in 7 minutes of:
Burpees

*begin in standing position; chest must touch the floor. At the top of the burpee, you must touch a target 6" above your max reach with both hands.

Thursday's WOD

Front Squats, AbMat Sit-Ups

Five rounds of:
Max reps of Front Squat in 2 minutes
Max reps of Abmat Sit-Ups in 1 minute

Post total reps and weight for each round

Wednesday's WOD

Feelin' Froggy

21-15-9 reps for time of:
Push Press (115#/75#)
Box Jump (24"/20")
Kettlebell Swings (50#/35#)

Tuesday's WOD

No More Arms

For time:
21 Sumo Deadlift High-Pulls (SDHP)
1 Hang Power (HP) Snatch
20 SDHP
1 HP Snatch
19 SDHP
1 HP Snatch
18 SDHP
1 HP Snatch
17 SDHP
1 HP Snatch
16 SDHP
1 HP Snatch
15 SDHP
1 HP Snatch
14 SDHP
1 HP Snatch
13 SDHP
1 HP Snatch
12 SDHP
1 HP Snatch
11 SDHP
1 HP Snatch
10 SDHP
1 HP Snatch
9 SDHP
1 HP Snatch
8 SDHP
1 HP Snatch
7 SDHP
1 HP Snatch
6 SDHP
1 HP Snatch
5 SDHP
1 HP Snatch
4 SDHP
1 HP Snatch
3 SDHP
1 HP Snatch
2 SDHP
1 HP Snatch
1 SDHP
1 HP Snatch

RX = 65#/45#

Monday's WOD

Axle Deadlift 5-5-5

Fran
21-15-9 reps for time of:
Thrusters (95#)
Pull-Ups

Friday's WOD

Brenton

Five rounds for time of:
Bear Crawl 100 ft
Standing Broad Jumps 100 ft

Do 3 burpees after every 5 broad jumps

Thursday's WOD

Bye-Bye, Shoulders!

AMRAP in 20 minutes of:
10 Hang Power Snatches (95#/65#)
25 Double Unders (Intermediate - count reps + attempts)

Post total rounds.

Wednesday's WOD

Christine

Three rounds for time of:
Row 500m
12 Deadlifts
21 Box Jumps

Tuesday's WOD

Tabata Holds!

Five rounds of Tabata Holds!
Round 1: Tabata Handstand Holds (8 rds: 20s work, 10s rest)
Round 2: Tabata Squat Bottom Hold (8 rds: 20s work, 10s rest)
Round 3: Tabata Ring Hold (8 rds: 20s work, 10s rest)
Round 4: Tabata Ring Push-Ups Hold (8 rds: 20s work, 10s rest)
Round 5: Tabata Leg Lift Hold (8 rds: 20s work, 10s rest)

There is no rest between rounds. This is not a scored workout. Simply last as long as you can!

Monday's WOD

Barbara

Five rounds, each for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Friday's WOD

DT

Five rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx = 155#

*This WOD is to be completed with one barbell. If scaling, you must use the same weight for all three movements.

Thursday's WOD

OH Walking Lunges, Box Jumps, Air Squats

Five rounds for time of:
20 OH Walking Lunges (45#/25#)
20 Box Jumps (24"/20")
20 Air Squats

Wednesday's WOD

Triple Threat: KB Swings, KB Cleans, KB Snatches

Three rounds for time of:
20 KB Swings (45#)
20 KB Cleans (45#)
20 KB Snatches (45#)

Tuesday's WOD

Star Power

AMRAP in 20 minutes of:
6 Knees-to-Elbows
9 Star Jumps
12 Grasshoppers

Monday's WOD

Push-Up, Ring Dip, Push Press

AMRAP in 20 minutes of:
15 Push-Ups
12 Ring Dips
9 Push Press (115#/95#)

Friday's WOD

Josh

For time:
21 OH Squats
42 Pull-Ups
15 OH Squats
30 Pull-Ups
9 OH Squats
18 Pull-Ups

Men = 95#
Women = 65#

Thursday's WOD

Squat Cleans, Up Downs, Sit-Ups

Max rounds in 3 minutes of:
3 Squat Cleans (115#/75#)
6 Up Downs
9 Sit-Ups
Rest 1 minute

Repeat for a total of 5 cycles

Wednesday's WOD

Box Jumps, Turkish Get-Ups, Wall Balls

Three rounds for time of:
30 Box Jumps (24"/20")
20 Turkish Get-Ups (20% BW)
10 Wall Balls (20#/12#)