WOD

Today’s Workout 

• 5 Rounds For Time
  • 2 Rope Climbs
  • 20 Pistols
  • 40 Double Unders

Modified schedule due to Holiday- please be sure to check Wodify for Class Times!

Today’s Workout

• 40:00 Running Clock

  0:00-15:00, Alternating Movements with a partner:
  200m Run
  10 DB Step Ups
  8 Burpee Box Jump Overs
  5 Devil Press
  20 Hollow Rocks

  15:01- 20:00
  Max Calorie Machine

  20:01-35:00, Alternating Rounds with a partner:
  5 Strict Pull Ups
  10 Renegade Rows
  15 Floor Press

  35:01-40:00
  Max Calorie Machine

Today’s CrossFit Workout

• Against a 16:00 Clock
  • 3 Rounds
    • 60 Double Unders
      20 Deadlifts (155/105#)
      30 Double Unders
      10 Shoulder to Overhead
• In remaining time, find a heavy complex of:
  • 4 Deadlifts + 2 Hang Power Cleans + 1 Shoulder to OH

Today’s SWEAT Workout

• AMRAP5
  Bike/Row/Ski

  AMRAP10
  10 Alt. Devil Press
  10 Pushups
  10 Plank Passes

  AMRAP5
  Bike/Row/Ski

After Party

• Max Effort Wall Sit

Today’s Workout

Skill

• We will spend time reviewing the pistol. For those that are efficient at pistols, practice weighted pistols or another skill

Conditioning

• AMRAP20
  • 10 C2B Pullups
    15 Pushups
    20 Alt. Pistols
    *every 3 rounds, Run 400m

Today’s CrossFit Workout

Strength

• EMOM6: 3 TNG Power Snatches

Conditioning

• 5 Rounds
  • 12/9 Cal Assault Bike
    9 Power Snatches (95/65#)
    6 Bar Facing Burpees

Rest 1:30 between rounds or go relay style w/ a partner. 

Today’s SWEAT Workout

• For Time:
  • 10-20-30-40-50
    Cal Row/Ski
    Jumping Lunges
    Single Leg V-Ups (Alt)
    DB Alt. Hang Clean and Jerk

Today’s Workout

Conditioning

• For Time:
  • 1000m Run
    50 Dual DB Alt. Push Press
    100m Farmer Carry
    50 Toes To Bar
    100m Farmer Carry
    50 Dual DB Alt. Push Press
    1000m Run

• Today’s Workout 

Strength

• Back Squat 8 x 2

Conditioning 

• 2:00 on/ 2:00 off x4
  • 24’ Sandbag Walking Lunge
  • 8 Sandbag Squats
  • 24’ Sandbag Walking Lunge
  • Max Sandbag Over Shoulder

Today’s Sweat Class 

• 15 Rounds
  • 200m Run
  • 10 Wallballs
  • 10 Box Jumps + step down
  • 10 Sit Ups

Today’s Workout

Conditioning

• “Triple 3’s”
  • 3k Row
  • 300 Double Unders
  • 3 Mile Run

Today’s SWEAT Workout

• AMRAP20
  8R DB Hang Snatch
  8R DB Overhead Lunge
  8R DB Thrusters
  8L DB Hang Snatch
  8L DB Overhead Lunge
  8L DB Thrusters
  400m Row/Run/Ski

  At 25:00
  30-20-10
  Crybabies (2 for 1)
  DB Plank Passes
  Hollow Hold (seconds)

Today’s Workout

Strength

• EMOM10
  • Odd- 3 Deadlifts
  • Even- 10 Ring Dips

Conditioning

• Running clock, 1 minute per station.
  1. Assault Bike
  2. KB SDHP (70/53#)
  3. Bench Press (135/85#)
  4. Situps
  5. Rest

Today’s Workout

Conditioning

With a 22:00 running clock complete for time:

• “Nancy”
  • 5 Rounds for time:
    • 400m Run
    • 15 Overhead Squats (95/65#)

In any remaining time, build to a heavy complex for the day:

• 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat

Today’s SWEAT Workout

• 500m Run
  25 Cal Assault Bike
  50 Situps
  25 Burpees

  400m Run
  20 Cal Assault Bike
  40 Situps
  20 Burpees

  300m Run
  15 Cal Assault Bike
  30 Situps
  15 Burpees

  200m Run
  10 Cal Assault Bike
  20 Situps
  10 Burpees

  100m Run
  5 Cal Assault Bike
  10 Situps
  5 Burpees