W.O.D.

8 min AMRAP ladder

3's, 6's, 9's keep goin on

- Bar facing burpees
- Hang power clean (95/135)
- S2OH (95/135)

Back squat 6 x 9 rest 90 sec

W.O.D.
- 600 m run

Rest 2 min

- 400 m run

Rest 1 min

- 200 m run

Live By” Ascending EMOM - Snatch 65/95 -  C2B Minute 1: 1 snatch, 1 C2B Minute 2: 2 snatch, 2 C2B Minute 3: 3 snatch, 3 C2B ....and on until you cannot make it for the minute.

W.O.D.

Max Reps: 3 min on/1 min off (1 time through):

- Row Calories

- Hollow Hold with PVC, Scale: plank hold (*subtract 5 reps from score every time you come down.  You can rest for no more than 10 seconds every time you come down)

- Rope Climb  (*Every rope climb = 5 reps. Scale: anchored climbs)

- Box Jumps (20/24)

- T2B

- Barbell back rack overhead press (25/45)

9 min AMRAP 12-9-6 - Power Clean (65/95) - Front Squat (65/95) - Push Press (65/95)

W.O.D.

8 min AMRAP

- 8 pull ups

- 8 Bar over burpees

8 min 2 rep Snatch EMOM (heavy, not tn’g)

[caption id="attachment_5556" align="alignright" width="300"] Throwback Thursday - CrossFit Open 2013[/caption]

Immediately into

8 min 5 rep Ring Dip EMOM

Immediately into

Max set of WB (14/20)

 

Remember there's only a 10am class today!!!!!

"So, come in and partner it up!

 

6x7 DL

Followed immediately by 5 strict T2B

Rest 90 seconds

then

W.O.D.

For Time:

1 Mile Run

W.O.D.

10 min AMRAP

 

- 10 HR push ups

- 20 Ab mat sit ups

- 30 DU

W.O.D.

[caption id="attachment_5541" align="alignright" width="300"] R$ & B$ at Whiskey Throwndown Comp![/caption]

- Thrusters 70/100

- Bar over burpee

RX: 10/9/8/7/6/5/4/3/2/1

Comp: 13/12/11/10/9/8/7/6/5/4/3/2/1

Strict pull ups (add weight if you can, but must stay strict)

2 times through: 10-8-6-4-2

W.O.D.

Row 2 - 500m Rows

your score is the total time for both rows added together

W.O.D.

"i1uvit Total"

Find your Max:

- Power Clean

- Front Squat

- Push Press

"KELLY" 5 RFT - 400m Run - 30 Box jumps 20/24 - 30 Wall balls (14/20, 9’/10’)

"ISABEL"

- 30 Snatches (95/135)