WOD
"Just Breathe"
AMRAP in 7 min:
200m Row
50 Double Unders
WOD:
5 rounds. EMOM style.
Min 1 – 8 power snatches 95/65lbs
Min 2 – 7 hang power cleans 95/65lbs
Min 3 – 15 air squats
Min 4 – 7 front squats 95/65lbs
Min 5 – 8 overhead squats 95/65lbs
Min 6 – REST
WOD
GRACE
For Time:
30 Clean-and-Jerks (135/95 lb)
WOD
20 minutes AMRAP
•8 Pull-ups
•8 Push-ups
•8 Ring Dips
•8 Sit Ups
WOD
For time:
100 Wall Balls
100 Sit Ups
100 Push Ups
WOD
Time Cap: 45 min
200m Run
20 Burpees
200m Run
19 Burpees
200m Run
18 Burpees…
:
200m Run
2 Burpees
200m Run
1 Burpee
WOD
OPEN 18.5
7-min. AMRAP:
3-6-9-12-15-18-21-etc. of:
Thrusters
Chest-to-bar pull-ups
M 100 lb. F 65 lb.
WOD
3 rds for time:
20 wall balls 20/16
15 T2B
10 Ring Dips
3 minute rest, followed by:
3 rds for time:
20/15 cal row
50 double unders or 150 singles
WOD
7 days of Summer
1 Run to 4th floor
2 Power Clean 165/115
3 Hand Stand Push Ups
4 Pull - Ups
5 T2B
6 Box Jumps
7 Push Ups
Round 1: 1 stair run
Round 2: 1 stair run + 2 Power Clean
Round 3: 1 stair run + 2 power cleans + 3 hand stand push ups
WOD
Crossfit Open Workout 18.4
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
WOD
2mile run for time
WOD
21-15-9 of:
Cals on rower
Weighted barbell lunges done in place 65/90lbs
Toes to bar
Then
2:00 rest
Finish with 1 set of stair as fast as possible
WOD
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men: 115# OHS, 50lb DB Snatch
Women: 80 OHS, 35lb DB Snatch
WOD
21-15-9 of:
Thrusters (95/65 lb)
Pull-Ups
WOD
25 AMRAP:
100 DU's
50 T2B
40 BAck Squat- 150/120
30 Push-ups
20 KB snatch green/yellow
10 Pull ups
WOD
Crossfit OPEN Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50/35 each hand)
Bar-facing burpees
Then
Clean 3x5 (build to a heavy 5)
WOD
15 min. EMOM Barbell Complex:
2 Deadlifts - (145/105) GO FOR IT LANIE and HALEY
1 Power Clean
1 Hang Power Clean
1 Front Squat
WOD
20 Min AMRAP:
5 HSPU
10 Pull-ups
15 KB Squats 53/35
WOD
Crossfit Open WOD 18.1
20min AMRAP:
8 Toes to Bar
10 Dumbbell Hang Clean & Jerk (50/35)
12/14 Cal on Rower
WOD
6 rounds for time:
15 dead lifts 175/135
15 push ups
15 wall balls 20/14
200 Meter Run