Category

WOD
Strength: Power Snatch Barbell Cycling 12 minutes to complete 5 rounds of: 5 Touch-and-Go reps Increase weight each set Workout: AMRAP 12 10 Alternating Single-Arm DB Devil’s Press (20/35#) (5/5) 4 Muscle-Ups OR 8 Chest-to-Bar Pull-Ups 20/30 Double-Unders
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Workout: For Time (Teams of 3) 100/120 Calorie Echo Bike Buy-in Directly Into… 50 Power Cleans (95/135#) 50 Box Jump Overs (20/24″”) 50 Wall Ballls (14/20#) 50 Power Cleans (95/135#) 50 Box Jump Overs (20/24″”) 50 Wall Ballls (14/20#) 50 Power Cleans (95/135#) 50 Box Jump Overs (20/24″”) 50 Wall Ballls (14/20#) Directly Into… 100/120...
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Workout: CrossFit Games Open Workout 20.2 AMRAP 20 4 Dumbbell Thrusters (2×50/35 lb) 6 Toes-to-Bar 24 Double-Unders
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Skill Work: Muscle-Up Transition Skill Work (10 minutes) Workout: 4:00 Bike 4:00 AMRAP of 10 Walking Lunges + 8 Ring Rows 3:00 Bike 3:00 AMRAP of 10 Walking Lunges + 8 Ring Rows 2:00 Bike 2:00 AMRAP of 10 Walking Lunges + 8 Ring Rows 1:00 Bike 1:00 AMRAP of 10 Walking Lunges + 8...
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Strength: 12 minutes to complete 4-5 rounds of: 6 PVC Jump-Overs 8 Reverse-Grip Barbell Curls @31X1 tempo Goal is to increase height of PVC each round. Workout: AMRAP 7 12 Unbroken Ball Slams (20/30#) 12 Box Jump-Overs (20/24″) Rest 2:00 AMRAP 7 12/16 Calorie Row 16 Single-DB Shoulder-to-Overhead (Not alternating, 8 per arm, 35/50#)
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Strength: Back Squat 5 rounds of E2MOM 6-6-6-6-6 reps by round Increase weight each set. Workout: 5 Rounds for time: 16 Russian KB Swings (53/70#) 12 Push-Ups 8 Chest-to-Bar Pull-Ups Rest 1:00 between rounds
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Strength: Power Clean Barbell Cycling 12 minutes to complete 5 rounds of: 5 Touch-and-Go reps Increase weight each set. Take one breath between reps at the top. Workout: AMRAP 14 4 Heavy Power Clean Singles (125/185#) 8 Handstand Push-Ups 12 Sit-Ups 16 Lateral Hops over Barbell
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Strength: 12 minutes to complete 4-5 sets of: 100m Heavy Sandbag/Slam Ball Bear Hug Carry 8 Ring Dips Workout: 3 rounds of: 15 Double-DB Deadlifts (35/50#) / 30/50 DUs / Rest 2:00 3 rounds of: 15 Double-DB Hang Power Cleans / 15 Box Jumps / Rest 2:00 3 rounds of: 15 Double-DB STOH / 10...
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Workout: AMRAP 30 14 Box Step-Ups (20/24″) 14 Unbroken Ball Slams (20/30#) 10 SLOW Plank Shoulder Taps 8/10 SPRINT Calories 2 Wall Climbs (4 slow breaths while inverted)
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Strength: 5 rounds (10:00) of: :20 Hollow Rocks / :20 Rest :20 Reverse Snow Angels / :20 Rest :20 Speed Skaters / :20 Rest Workout: 21-15-9 Power Cleans (65/95) Front Squats Sit-Ups Rest 3:00 21-15-9 American KB Swings (55/70#) Burpees
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