WOD

AMRAP in 18 minutes, plus finish the round you are in, of 12 DB backward stepping lunge (6R/6L) 10 DB floor press 8 DB hang squat clean 6 DB renegade row pushup Perform 50 bicycle crunches after every 3 rounds. Rx’d weight: 30lb DB’s-Men/20lb DB’s-Women. Scale as needed. Jacked: You determine the weight above the […]

4 rounds of 5-3-1 reps of Sumo Deadlift & burpees @70% of your 1RM Plus one final round of 5 sumo deadlifts, max reps in one minute. Full stop on ground between all reps during all rounds, no tap and go. Record weight used and number of reps in final round. Warmup: 3 rounds of

Strength: DB incline bench press 10-10-10-10 Conditioning: Row Sprint pyramid and max plank holds. Show up and see the scheme.  

EMOM, for 14 minutes Alternating Deadlift + shoulder taps and KB swings.  Show up and see the numbers.

50-40-30-20-10 reps of Wall ball shot 20/14 10″/9″ target Wall ball situp 20/14 5′ target Ball slam 20/15 Rx’d – use a Dynamax/medicine ball for WB shots and WB situps and a slam ball for the ball slams. Jacked – use a 20/15 slam ball for all three movements Warmup: CrossFit Warmup, 10 reps each

1x bodyweight deadlifts, pushups, mountain jacks and flutter kicks in a combination you’ve never done before, for about 20 minutes.  Weekend Update: Friday: Our first Happy Hour Outing on bikes. Yes, I said bikes. We have twenty one of us leaving from Cleveland Cycle Tours in Ohio City on two party bikes, heading for Tremont

Recovery WOD AMRAP in 22 minutes, 4 complete rounds minimum of 200 single under 60 second plank hold 30 weighted situp w/slam ball 20 ball slam 20/15 10 burpee Stop and perform 50 strict hollow rolls when the clock hits 10:00, then resume the round where you left off. * Record number of rounds plus

Strength or skill Thruster 5×5 each set starts on the floor. rest as needed between sets.

15-12-9-6 reps of Hang power clean Row (calories) Rx’d 115/85, Jacked 135/95, scale weight as needed.