Strength: Back Squats
WOD: Crossfit Intro
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull ups
Strength: Back Squats
WOD: Crossfit Intro
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull ups
Skill: Handstand Walks, Muscle ups, Rope Climbs etc
Strength: Choice
WOD: Walking Nancy
5 Rounds For Time
150m KB Farmers Walk
15 Overhead Squat (95/65)
Strength: Deadlifts
WOD:
10 Minute Time Cap
1000m Row
400m Run
200 Singles
AMRAP Tire Flips
Strength: 1&1/2 Front Squats
WOD:
6 min AMRAP:
10 Uneven Push Ups
10 Overhead Lunges (45/25)
*****1 minute Rest
6 min AMRAP
10 Pull Ups
10 Thrusters (45/35)
Strength: Press Complex
WOD: For Time
27-21-15-9-3
Power Cleans (115/75)
Wall Balls
WOD: Rankel
20min AMRAP
6 deadlifts (225/125)
7 Burpee Pull ups
10 Kettle Bell Swings 55/35
200m run
Skill: Timed Mile
100-200-300-400-300-200-100m
w/1 Minute Rest
WOD:
4 Rounds for time
15 Goblet Squats
10 Box Jumps Overs
1 Legless Rope Climb
Strength:
WOD:
2 Minute AMRAP
Burpees
Rest 2 Minutes
7 Min AMRAP
7 Ab Mat Sit Ups
7 Squat Cleans (135/95)
7 Hand Release
2 Minute Rest
2 Minute AMRAP
Burpees
Strength: Push Press + Plank
WOD: For Time
550m Run
25 Toes to Bar
50 Pull Ups
150 Double Unders