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“Collin” This WOD is named for Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, who was assigned to a Navy SEAL team based out of Little Creek, VA. [...]

Skill: Kettlebell cleans Then, three rounds for time of: 5 Box jumps – 24/20’ box 10 Burpees Lunge 20m with plate overhead (45/25lb) 15 Mountain climbers 20 Squats 30 Abmat sit ups Lunge 20m with [...]

Skill: Deadlift, working up to rx weight for the timed portion of the WOD Then, for time, three rounds of decreasing reps – 21-15-9 – of: Deadlifts (185/135lbs) Kettlebell swings [...]

Skill: L-sits on rings, 30 second holds 2x Pistol squat progression Then, as many rounds as possible in 20 minutes of: 20m Broad jump 10 Rope pull-ups 10 Toes through rings 20m Broad jump 5/5 [...]

Happy Birthday WOD for Kelly and John S! Strength/Skill: The Snatch Then, “Musical Bars and Balls” As many rounds as possible in 20 minutes of: 5 Hang power snatch – bar only* [...]

Strength: Bench Press 5×5 “Tabata This, Sucka!” Perform Tabata intervals and count your total reps of: Squats Pull-ups Push-ups Sit-up Kettlebell swings (24/16k) The Tabata [...]

Skill: Clean and Jerk Then, as many reps as possible in 10 minutes of clean and jerk. We will warm up then select a weight that is… um… unpleasant, yet do-able with GOOD form for the [...]

Skill: Muscle-up skills review/practice Then, as many rounds as possible in 20 minutes of*: 10 Ring dips 10 Goblet squats (24/16k) 10 Kettlebell swings (24/16k) * Sometime during the timed [...]

Strength: Push press 5×5 Then, “Cindy.” As many rounds as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats

“CrossFit Total” – 1 rep max of deadlift, (strict) press, and back squat. Warm-up each lift as needed, you have three attempts at your maximum lift (although newbies get a [...]