Mobility
Dynamic
Max Effort Lift
Push Press
5 x 50%, 5 x 60%, 5 x 70%
1 – 1 – 1 – 1 – 1
Regular WOD and
Endurance WOD
15-12-9-6-3
Dead Lifts
HSPU
Vertical Jump – toucj target at 12″ above reach
Cash Out
Tire Flips if it is nice out, Pistols if it is not
Posted in Uncategorized
Mobility
Dynamic
Max Effort Lift(if not done yet)
Box Squat
5 x 50%, 5 x 60%, 5 x 70%
1 – 1 – 1 – 1 – 1
Regular WOD
Endurance WOD or Crossfit Open WOD 12.1 if you haven’t done it.
Endurance WOD
3 Rounds
15 Power Snatch 75/55
15 Pull Ups
200m Run
Cash Out
Coaches Choice
Posted in Uncategorized
Mobility
Dynamic
Max Effort Lift
Box Squat
5 x 50%, 5 x 60%, 5 x 70%
1 – 1 – 1 – 1 – 1
Regular WOD
Bennett 2:00/round x 10 Rounds
10 Pull Ups
10 Air Squat
10 Clapping Push Ups
10 KB Swing
or
Crossfit Open WOD 12.1 if you haven’t done it.
Endurance WOD
3 Rounds
400m
12 Muscle Ups
Cash Out
Tire Flips if it is nice out, Pistols if it is not
Posted in WOD
Mobility
Dynamic
Dynamic Effort Lift
Weighted Dead Hang Pull Ups
12 x 2 reps @ 50% of 1RM on :45 seconds if you haven’t done it yet.
(yes it is the same as the Max effort lift earlier in the week)
Regular WOD
Crossfit Open WOD 12.1 if you haven’t done it.
Endurance WOD
3+ Hours After Endurance
For time:
21 Thrusters, 95/65 pounds
Run 400m
18 Thrusters, 95/65 pounds
Run 400m
15 Thrusters, 95/65 pounds
Run 400m
Cash Out
Coaches Choice
Posted in WOD
Mobility
Dynamic
Dynamic Effort Lift
Weighted Dead Hang Pull Ups
12 x 2 reps @ 50% of 1RM on :45 seconds If not done previously.
(yes it is the same as the Max effort lift earlier in the week-different rep scheme and dynamics)
Regular WOD
Crossfit Open WOD 12.1 if not done yet.
Do Elizabeth if you have done 12.1
Endurance WOD
Elizabeth
21 – 15 – 9
Cleans 135/95
Ring Dips
Cash Out
Coaches Choice
Posted in WOD
Mobility
Dynamic
Dynamic Effort Lift
Weighted Dead Hang Pull Ups
12 x 2 reps @ 50% of 1RM on :45 seconds
(yes it is the same as the Max effort lift earlier in the week)
Regular WOD
Crossfit Open WOD 12.1
Endurance WOD
Diane
21 – 15 – 9
Deadlifts 225/155
HSPU
Cash Out
Coaches Choice
Posted in WOD
Mobility
Dynamic
Regular WOD
Death and Taxes
10-9-8-7-6-5-4-3-2-1
Wallball 20/14
Pull ups
Double Under Tax – Every minute that passes during the round add 10 x Double Unders.
Cash Out
400m Run or Row
or tabata running if the weather is nice.
Posted in WOD
Mobility
Dynamic
Max Effort Lift (if not done on day one)
Weighted Dead Hang Pull Ups
Regular and Endurance WOD
4 Rounds
400m run
30 Box Jumps 24/20
30 KB Swings 35/25
Cash Out
Tabata L-Sits (4) and Ring Holds (4)
Posted in WOD
Mobility
Dynamic
Max Effort Lift
Weighted Dead Hang Pull Ups
Regular and Endurance WOD
2 Rounds
2 Rope Climbs
100 Double Unders
10 min time cap
Cash Out
400m Run or Coaches Choice
Posted in Uncategorized
Mobility
Dynamic
Regular WOD
5 min Rounds
Rnd1 Run 400m + max reps Wall Ball 20/14
Rnd2 Run 400m + max reps SDHP 75/65
Rnd3 Run 400m + max reps Box Jump 24/20
Rnd4 Run 400m + max reps Push Press 75/65
Rnd5 Run 400m + max reps KB Swing 35/25
Endurance WOD
21-15-9
HSPU
Ring Dips
Push Ups
Cash Out
Coaches Choice
Posted in WOD