WOD

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.

For time 1000 meter row 50 Thruster 45/35 30 Pullup 50 Bumper plate pushup/strict 1000 meter row or run

Results

Friday Surprise A little skill work, a little ring work, a little barbell work and a little core work together in one nasty little conditioning WOD.  Show up and see the movements in a 3-6-9-12 rep AMRAP in 15 minutes. If you missed yesterday’s Deadlift/DB floor press WOD you can choose to make it up

DB floor press 10-10-10-10 Deadlift, all reps at 70% of 1RM 5,5,max,3,3,max Perform DB floor presses after 5’s and 3’s. Rest as needed between sets. Record load and # of reps in each “max” set.