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
Mobility
Dynamic
Endurance Dynamic Effort Lift
Push Press
12 x 2 reps
55% 1RM
every 45 seconds
Regular WOD
Seven rounds for time of:
5 Toes to Bar
10 Wallball shots, 20/14
15 Kettlebell swings, 35/25
20 Double-unders
Endurance WOD
5 Rounds
15 Hang Squat Cleans 135/95
30 Push ups
Cash Out
Tabata Runnng
Posted in WOD
Mobility
Dynamic
Regular WOD
10-9-8-7-6-5-4-3-2-1
1 Arm DB Snatch R 50/35
1 Arm DB Snatch L 50/35
Burpee Box Jump 24/20
Endurance WOD
Dead Lift
5 – 5 – 5 – 5 – 5
Cash Out
Tabata Runnng
Posted in WOD
Mobility
Dynamic
Max Effort Lift
Box Squat
5-5-5 warm ups
1-1-1-1-1 work to 1RM
Regular WOD
12 Amrap
200m run
10 Push Press 95/65
7 Thrusters 95/65
Endurance WOD
Lynne
5 Rounds
Max reps Bench Press (heavy)
Max Pull ups.
Cash Out
400m Run
Posted in WOD