CrossFit Total
Press (strict)
Back Squat
Deadlift

Complete each movement to find 1 rep max. Then add up weight to attain your CrossFit total!!

Endurance WOD: 2 Rounds Run 250 Row 500 Run 500 Row 250

“Roney”

Four rounds for time of:

Run 200 meters

135 pound Thruster, 11 reps

Run 200 meters

135 pound Push press, 11 reps

Run 200 meters

135 pound Bench press, 11 reps

Rounds TBD
5 Wall ball shots
3 Box jump overs
5 Front squats
Run (distance tbd)

Block Strength

5/3/1 Back squat 75%/85%/95%

4×5 Weighted pistols 35/26

20min AMRAP
6 T2B
4 Power cleans (BW)
2 Muscle ups
Rest 1min after every round

Skill: Muscle up practice

Block Strength

5/3/1 Power clean 75&/85%/95%

5×3 Clean grip high pull

20 Box jump 40/30

Endurance: 5 rounds run 250m rest 2min

21/18/15/12/9/6/3
Deadlift 135/95
Box jump 24/20

Block Strength

10×1 Squat snatch

Endurance: Row 2k

S.A.K
9 Rounds
100ft Sprint
100ft Bear crawl
Odd rounds 24 KB thrusters 26/18 adv 35/26
Even rounds 24 sit-ups
200ft Farmer carry 45/25

*Join us for a special wod for the coolest lady ever Shari Ann King who left us far to early*

Block Strength

Deadlift 5/3/1 75%/85%/95%

5×5 hanging leg raise

5×10 Russian swings

“Helen”

3 rounds for time:

400 meter run

21 kettlebell swings (1.5 pood)

12 pull-ups

Block Strength

5/3/1 strict press 75%/85%/95%

3 rounds max ring dips rest 2min

3×10 strict chin ups

200 foot Weighted lunge 45/25 (buy in)
6 rounds
12 Plate push-ups
10 T2R
12 Plate G2O 45/25
250m plate run (cash out)

9 Rounds
5 Squat cleans 135/95
5 Ring dips

Skill: 3 part snatch (10 cycles)

Block Strength

3×3 Power clean 80%

Hand stand walk practice

Endurence: Run 250m rest 1min (5 rounds)

Row 150m
3 Wall climbs
5 S2O (axel bar)
3 Tire flips
Sled pull (backwards)

Block Strength

2 part snatch (10 cycles)