Strength/Skill: Clean* – for form not for score & Rope climbs Then, 4 rounds for time of: 2 Rope climbs 100 ft Sprint 4 Cleans* (185/120lb) 100 ft Sprint Time cap: 15 minutes * Note the [...]
Strength: Front Squat – 15 minutes to establish a heavy single Then, 10 minute AMRAP of: 5/5 Stationary Lunge steps with BB in FR position (95/65lb) 10/10 One-armed KB swing (24/16k) 10 Burpee [...]
“The Big Clean Complex” 6 un-timed sets of the following complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + [...]
“Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Check your scores here for the last time we did this WOD…
Strength: Snatch – 20 minutes to work to a heavy double Then, for total working time: 3 Rounds of: 10 Power Snatch (115/75lb) Run 400m 43 Double-unders (once as a cash-out) Beginners: Less [...]
Deadlift – 20 minutes to work to a heavy set of 5 4 RFT 12 Deadlift @ BW 12 Toes to Bar 12 Burpee Beginners: Lighter DL and Knee Ups Advanced: 225/145# DL Mobility: Gulte Lax ball smash, T-Spine [...]
Strength: Overhead Squat – 15 minutes to work to a heavy double Then, 12 min AMRAP of: 5 Shoulder to Overhead (135/95lb) 7 Box jump (24/20”) 9 Wall Ball (20/14lb) Beginner options: lighter [...]
Strength: HBBS – heavy set of 3 20 AMRAP 3 wall climbs 10 Up/Downs 5 P Pass thrus 10 Grasshoppers http://www.crossfit-johnscreek.com/wod-for-wednesday-november-28-2012/ Beginners: go as far as [...]
