WOD

Today’s Workout 

Strength

• 3 Rounds
  • 6 DB Bench Complex (R+L+Both)
  • 3 Weighted Dips
  • 1:00 Weighted Plank

Conditioning 

• AMRAP16, alternating movements with a partner:
  • 200m Run
  • 8 DB Hang Clean and Jerks
  • 250m Row/Ski
  • 8 Devils Press
  • 8 Burpees Over DB

Today’s Workout

• EMOM20:
  • 3 Front Squats Building
  • 3 Seated Box Jumps
• Rest 5:00
• EMOM10:
  • Odd- 12 Thrusters (95/65#)
  • Even- 8 Box Jump Overs

Today’s Workout

Strength 

• 10 x 3 Sumo Deadlift

Conditioning 

• 5 Rounds For Time:
  • 10 DB Deadlifts
  • 10 DB Reverse Lunges
  • 10 Renegade Rows w/ push up
  • 5 Weighted Strict Pull Ups

Today’s Workout

• Every 3:00 for 5 Rounds
  • 10/8 Calorie Assault Bike
  • 10 Burpees
  • 20 Double Unders
• Immediately following final interval, complete for time:
  • 50 Calorie Ski
  • 50 Burpees
  • 100 Double Unders

Today’s Workout 

• 0:00-30:00
  • 800m Run
  • 21 Power Cleans (135/95#)
  • 21 Toes to Bar
  • 400m Run
  • 15 Power Cleans (155/105#(
  • 15 Toes to Bar
  • 200m Run
  • 9 Power Cleans (185/135#)
  • 9 Toes to Ber
• in remaining time, find a 2 Rep Power Clean

Today’s Workout 

Strength

• 5 Rep Max Back Squat

Conditioning

• AMRAP10
  • 10 Calorie Row/Ski
  • 10 Russian KB Swings (70/53#)
  • 10 Handstand Push Ups

Today’s Workout 

• 5 Rounds For Time
  • 5 Cleans (155/105#)
  • 10 Pull ups
• Rest 2:00
• 4 Rounds For Time
  • 5 Snatches
  • 10 Chest To Bar Pull Ups
• Rest 2:00
• 3 Rounds
  • 5 Shoulder to OH
  • 5 Bar Muscle Ups

Today’s SWEAT

• AMRAP25
  • 500m Row/Ski
  • :30 Wallsit Curls
  • 10 Devil Press
  • :30 Plank Passes
  • 10 DB Squats
  • :30 Superman Hold

Today’s Workout

Strength

• 10-8-6-4-2-4-6-8-10 Bench Press
  • *Between every set, complete 10 DB Shoulder Shrugs and 10 Bent Over Reverse Flies

Conditioning

• For Time
  • 21-15-9
    • Assault Bike Calories
    • KB Swing (70/53#)
      • *15 Box Jump Overs after every set (24/20″)

Today’s SWEAT Workout

• Run Intervals:
  400m Every 3:00 x 4
  200m Every 2:00 x 4

  Following final 2:00 interval, immediately begin:

  EMOM16:
  1- :20 Weighted Reverse Lunges + :20 Jumping Lunges
  2- :40 Wall Sit
  3- :40 Flutter Kicks
  4- :40 Push Ups

Today’s Workout

Conditioning

• For Time:
  • 8 Sandbag Over Shoulder
    40 Abmat Sit Ups
    80 Double Unders
    4 Rope Climbs
    80 Wallballs (20/14#)
    4 Rope Climbs
    80 Double Unders
    40 Abmat Sit Ups
    8 Sandbag Over Shoulder

Today’s CrossFit Workout 

Conditioning

• AMRAP20
  • 40 Calorie Row/Ski
  • 40 Single Arm DB Thrusters (50/35#) * alternate every 10 reps
  • 20 Burpee Box Jump Overs (24/20”)