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* [...]
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 [...]
“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 [...]
As part of the group warm-up, we are doing the push-up challenge and the military sit-up challenge. How many can you get in 2 minutes? For the push up challenge, the only acceptable rest [...]
Skill review: Turkish get-ups and double-unders Then, for time, five rounds of: 5/5 Turkish get-ups 10 Push-ups 10 Double-unders Finisher: Three minute plank hold. First minute with both feet [...]
As many rounds as possible in 20 minutes of: 10/10 One-arm kettlebell swings (24/16k) 10/10 Overhead squat with kettlebell (24/16k), we will scale with light dumbbell or unweighted 40m Lunge with [...]
