WOD DEADLIFT  =  FIND ONE REP MAX 3 ROUNDS SNATCH GRIP DEADLIFT  =  BODYWEIGHT  x  15 LATERAL HURDLE  x  30 RUN  x  400 METERS

WOD BENCH  =  FIND ONE REP MAX A.M.R.A.P  x  10 KETTLEBELL SWING  70/53  x  15AIR SQUAT  x  30KNEE TO ELBOW  x  15

WOD SNATCH  =  FIND ONE REP MAX A.M.R.A.P  x  7 BURPEE PULL-UP

WOD CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps3 Chest to bar Pull-ups 100 pound Thruster, 6 reps6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps12 Chest to bar […]

WOD “Elizabeth“ 21-15-9 reps of: Clean 135 poundsRing dips

WOD PRESS  5 – 3 – 3 – 1 – 1 – 1 PULL-UPS  x  40PUSH PRESS  115/80  x  60WALKING LUNGES  x  80DOUBLES  x  100

WOD OVER HEAD SQUAT  5 – 3 – 3 – 1 – 1 – 1 A.M.R.A.P  x  15 PUSH-UPS  x  25OVERHEAD SQUAT  155/110  x  7KETTLEBELL SWING  44/35  x  25 CLICK HERE FOR MOBILITY WOD

Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball90 Double-unders30 Muscle-ups For a downloadable PDF of the workout, click here. CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov] Graham Holmberg 0 rounds + 25 muscle-ups (265 reps).Post rounds and reps completed […]

“Mr. Joshua“ Five rounds for time of: Run 400 meters30 Glute-ham sit-ups250 pound Deadlift, 15 reps

WOD POWER CLEAN  3 – 3 – 3 – 1 – 1   A.M.R.A.P  x  7  HANG POWER CLEAN  135/95  x  5OVER BAR BURPEE  x  5

WOD FRONT SQUAT  3  x  5 3 ROUNDS FRONT SQUAT  BODY WEIGHT  x  7 WALL BALL  x  14 ROW  x  300 MUSCLE UP  x  7 CLICK HERE FOR MOBILITY WOD

WOD CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar