Warmup
400m run
3 rounds
10 front squats 45/35
10 thrusters 45/35
10 push jerks 45/35
Wod
On a 20 min running clock, 4 rounds
Row/bike 50 secs, rest 10 secs
Row/bike 40 secs, rest 20 secs
Row/bike 30 secs, rest 30 secs
Row/bike 20 secs, rest 40 secs
…
Open gym
2-3
In teams of two.
Event 1
7 min AMRAP
Synchronized bar facing burpees
Event 2
21-15-9
Synchronized pullups
Synchronized deadlifts 225/155
Warm up
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
4 rounds
400m run
7 pullups
4 clean and jerks 185/125
Warm up
500m row
3 rounds
10 jumping jacks
10 push ups
10 lunges
2 min rest
Wod
10 pistols
10 presses 75% of 1 rep max
20 pistols
20 presses 75% of 1 rep max
30 pistols
30 presses 75% of 1 rep max
40 pistols
40 presses …
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 presses 45/35
10 back squats 45/35
Wod
“CrossFit Total”
1 rep max of:
For each, you are allowed 3 attempts, warm up is fine, but only 3 attempts at a max
“Angie” for two
In teams of two, working one at a time,
Split the work equally
100 pull ups
100 pushups
100 sit ups
100 squats
Warmup
500 m row
3 rounds
10 cleans 45/35
10 jerks 45/35
10 snatches 45/35
2 min rest
Wod
12 min AMRAP
1 snatch 135/95
3 clean and jerks 135/95
30 double-unders
Open gym 2:00-3:00
Whole 30 meeting 3:00-4:00 bring your questions
In teams of two,
Fight gone bad style
3 rounds, one minute per station, working at the same time