Author: Jade

WOD: 1) 15 minutes: On the 0:00 Movement of Your Choice, On 0:30 20 Double-unders Perform a movement of your choice, 1-5 reps, on the top of the minute. This should be a movement that you struggle with, not something you are good at. If you can’t perform 20 Double-unders in 20 seconds, then treat this as 20 seconds of Jump Rope Practice. 2) 4 rounds: Partner 500m Rows Your rest is your partners work time. For results post movement/reps/weights for your Work Your Weakness movement, and time of each rowing interval. Post Results/Thoughts To Comments

WOD: 1) 1 and 1/4 Front Squats: 2-2-2-2-2-2-2 Warm-up appropriately to a working weight. A working set will be defined as within 80% of your heaviest set of the day. Build to the heaviest set possible. 7 total working sets. Rest 90 seconds between sets. 2) 10 minute AMRAP: 10 Handstand Push-ups 20 Double-unders 10 Toes-to-bar 20 Double-unders Extra Work: 3) Reverse Hyper: 3 x 15 Rest 90 seconds between sets. Heavy as possible. 4) Kettlebell Turkish Get-up: 3 x 3/side Alternate sides each rep. Heavy as possible. Rest 90 seconds between sets. For results post weights of each set of Squats, and Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post weights, thoughts, etc. Post Results/Thoughts To Comments Why do you do CrossFit…maybe so one day you can go to Austria and hang onto this thing. Look Ma,…

WOD: 1) Squat Snatch: 2 x 1 @ 60%, 2 x 1 @ 70%, 2 x 1 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90% Warm-up as needed. Once into your working sets rest no more than 90 seconds between sets. 2) 5 rounds – 3 minute AMRAP – 1 minute Rest: 3 Thrusters 155/105 6 Chest-to-bar Pull-ups 9 Burpees Score is total rounds. After your rest period, pick back up where you left off. Extra Work: 3) Barbell Sotts Press: 3 x 10 Rest 90 seconds between sets. Heavy as possible. 4) Single Leg Barbell Deadlifts: 3 x 5/side Rest 90 seconds between sets. Heavy as possible. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post weights of all Snatches and Rounds and Reps completed in Met-con along with…

WOD: 1) Back Squat: 2 x 5 @ 65%, 3 x 5 @ 70% Warm-up as needed. Upon starting rest no more than 90 seconds between sets. 2) Front Squat: 4 x 5 @ 60% Rest 90 seconds between sets, including the transition from Back Squat to Front Squat 3) 3 rounds AQAP: 7 Muscle-ups 14 Power Cleans 155/105 21 Alternating Pistol Squats Sub for Muscle-up for today will be 2x the reps in Hand Release Push-ups. Sub for Pistol Squat is 2x the reps in Air Squats. Extra Work: 4) GHD Sit-ups: 3 x 15-30 Pick a number that you can sustain without stopping during the set. Rest 90 seconds between sets. 5) Front Rack Bulgarian Split Squats: 3 x 5/side Heavy as possible. Rest 90 seconds between sets. For results post weights of all Squats and time to complete Met-con along…

WOD: 1) 20 minute AMRAP: 20 Pull-ups 30 Wall Balls 20/14 40 Double-unders 2) Dumbbell Piston Press: 3 x 8/side Rest 90 seconds between sets. Heavy as possible. 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete this. For results post Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post weights, thoughts, etc. Post Results/Thoughts To Comments