WODs

Strength: Squat – Work to a heavy set of 5 12 Minute AMRAP of: 6 Burpees over bar 9 SDHP (75/55lb) 12 Squat jumps

“SWIMBUDDY” In a 2 man Swimbuddy team, perform AMRAP in 20:05 of: 6 Burpees 2 Clean & Jerk (165 / 105) 8 Deadlift (165 / 105) In alternating sequence, 1 athlete will perform flutter kicks [...]

2Rounds of : 50 Wall Balls (20/14#) 40 Box Jumps (24/20″) 30 KB Swings (24/16K) 20 GHDs or V ups 10 HSPUs * one partner works while the other partner does single-unders

Strength: Front squat – work to a heavy set of 3 Then, for time – “CFJC Benchmark:” Run 400m once, then three rounds of: 5 Pull-ups 10 KB swings (24/16k) 10 Burpees

Strength: Deadlift – work to a heavy set of 3 Then, 15 minute AMRAP of: 3 Rope climbs Run 400m 10 Deadlifts at bodyweight

Skill: Muscle-up Progression. For those that already have their MUs, perform 10 MUs for time. Then, AMRAP 20 minutes of: 3 Wall Walks 6 Ring dips 9/9 KB Cleans Biggie Sized: 32/20k The Pack: [...]

Strength/Skill: Split jerk – drilling form and working to a heavy double Then, 12 minute AMRAP* of: 20 Flutter kicks 10 Chin-ups 10 Lateral jumps over 12″ parellettes * Start with 5 [...]

Strength: Pause Bench – Focus on technique for every rep (including warm-up reps) – bar should be motionless at bottom position for a full count – work to a heavy set of 3 Then, three [...]

This WOD is inspired by our friends at CrossFit North Fulton 2 Person Team WOD: 30 OHS 30 Power Cleans 100 Double Unders 100 Sit Ups 30 Burpees 100 Squats 100 KB Swings 53/35 30 Toe to Bar 30 [...]

Strength: Deadlift – work to a heavy set of 5 – no tap & gos – set up between each reps Then, five rounds for time of: 15 Goblet squats (24/16k) 15 Wall balls (20/14lb) [...]