Strength
(By popular Demand) Bench Press
10-8-6-4-2
WOD
4min AMRAP
20 Box Jumps (24/20)
15 DL (135/95)
Rest 1min
4min AMRAP
20 SB
15 Ring Rows
Rest 1min
4min AMRAP
Clean + Jerk (G2OH)
(135/95)
Score= Total reps
*DL and CJ must be done at same weight
Strength
OHS
5-5-5-5-5
*increase weight every set
WOD
8 RFT
6 Hang Power Snatches (115/75)
8 Split Jumps
Cash out– 50 cal row for time
Weightlifting
Power clean + Squat Clean (touch and go)
5 sets
2 Push/ power jerk + 1 Split Jerk
5 sets
Strength
OHS
5-5-5-5-5
*increase weight every set
WOD
8 RFT
6 Hang Power Snatches (115/75)
8 Split Jumps
Cash out– 50 cal row for time
Weightlifting
Power clean + Squat Clean (touch and go)
5 sets
2 Push/ power jerk + 1 Split Jerk
5 sets
No Skill
WOD
“Angie”
100 Pull-ups
100 push ups
100 sit-ups
100 Air Squats
*You may break up in any order to complete if not doing RX.
*RX must complete in order.
Strength
Front Squats
8-8-8-8-8
WOD
4RFT
8 S2OH (155/95)
10 Burpees over bar
200m run (first 20m must do broad jumps)
Then, 35 WB (after the 4th round)
Fitness
4RFT
10 KB Press
10 Burpees
200m run
Cashout– Group Stretch
Strength
DL
Find 1 RM or/
Bench Press
12-10-8-6-4-2
WOD
Start with 200m run then,
25 each for 3 rounds
Jumping Jacks
Situps
Squats
Ring rows
Box jumps
Knees to waist
Step back lunges (each leg)
Russian AB twist
Finish with 200m Run
Strength
Strict Press
1-1-1-1-1…
Find 1RM
WOD
3RFT
10 Clean and Jerks (135/95)
50 DU
20 Back Extensions
Cash out– partner leg throws 50x
Skill
1000m row for time
WOD
“12 Days of CrossFit”
1- DL
2- TTB
3- Thrusters (95/65)
4- pull-ups
5- Burpees
6- Box Jump overs (24/20)
7- Sit-ups
8- power cleans (95/65)
9- air squats
10- slam balls
11- Ring Dips
12- OHS (95/65)
Strength
Back Squat
10-5-1-1-1-1…
Find 1RM
WOD
50 WB (20/14)
40 HRPU’s
30 KBS (62/35)
20 Power Snatches (95/65)
10 Burpees
2 Rope Climbs
Cash out– 400m run for time
Warm-up
Light saber drills
Strength
Death Star DeadLifts + Bench
2-2-2-2-2…
WOD
12:00min AMRAP
7 Front Squats (135/95)
10 Pull-ups
100m plate run (45/25)
Cash out-ME unbroken WB (20/14)
1 attempt
