5 Sets of 60’ Double DB Walking Lunges

WOD:
15 min AMRAP:
50 DU
15 C2B
10 Single DB Devil’s Press (35/50)

Snatch Day

WOD:
For Time:
21-15-9
Power Snatch (75/115)
SHSPU
DL (75/115)

1-1-1 Back Squat - Week 6 = Maximal 98-100+%

WOD:
13 min AMRAP:
Ascending Ladder
10 WB (14/20, 9/10')
2 RMU
20 WB (14/20, 9/10')
4 RMU
30 WB (14/20, 9/10')
6 RMU
40 WB (14/20, 9/10')
8 RMU
50 WB (14/20, 9/10')
10 RMU
...
and so on.

1-1-1 Push Press - Week 6 = Maximal 98-100+%

WOD:
9 min AMRAP:
7 Single Arm DB Clean & Push Press R (35/50)
7 Single Arm DB Clean & Push Press L (35/50)
7 Single Arm DB Thrusters R (35/50)
7 Single Arm DB Thrusters L (35/50)
14 T2B

Test Your Engine Tuesday - Last one!

WOD:
40 min AMRAP:
50 Box Step Ups (20/24)
40 DU
30 Cals on Machine of choice
20 Burpee Box Jump Overs (20/24)

1-1-1 DL - Week 6 = Maximal 98-100+%

WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Power Clean (75/115, Comp: 105/155)
C2B

Happy New Year's Day - Welcome 2022!
Gym is Closed

Check your email for this board video, we have an at home WOD with no equipment needed:

Live By Burpee!

Snatch - Re-grip Doubles

WOD:
14 min AMRAP:
3/3, 6/6, 9/9…
OHS (Rx: 65/95, Comp: 95/135)
Double DB Box Step Overs (35/50)
*50 DU after each set.

Back Squat: 15-15-15 @ 2 = Light Moderate 51-65%

WOD:
2 RFT:
50 Med Ball Squat Clean (14/20)
50 KBS (35/53)
50 Ab Mat Sit Ups
400m Med Ball Run (14/20)

Push Press: 15-15-15 @ 2 = Light Moderate 51-65%

WOD:
12 min AMRAP:
10 Strict Press (65/95)
5 BMU
10 Bar Facing Over Burpee

Test Your Engine Tuesday

Pick Your Machine: Row, Bike, Ski

2 Rounds:
5x Through:
90 sec Easy Pace
30 sec Fast Pace
60 sec Moderate Pace

-3 min Rest Between Rounds-

DL: 15-15-15 @ 2 = Light Moderate 51-65%

WOD:
9 min AMRAP:
7 Double DB Snatch (35/50)
5 C2B
3 Wall Walks

Happy Christmas Day
Gym is Closed

Check your email for this board video, we have an at home WOD with no equipment needed:

🎄The 12 Day of CrossFit Christmas🎄
1 Run
2 Strict HSPU
3 Hollow Rocks
4 Mt. Climbers each leg
5 Walking Lunge Steps
6 Burpees
7 Air Squats
8 Push Ups
9 Sit Ups
10 Sumo Jacks
11 Hip Bridge with 1 second pause at top
12 Steamers

Back Squat: 3-3-3-3+ @ 5 = Heavy 86-97%

5x Through the Complex:
30' Single DB OH Walking Lunge Step Right (35/50)
30' Single DB OH Walking Lunge Step Left (35/50)
12 Alternating Single DB Snatch (35/50)
1 min Rest

WOD:
5 min AMRAP:
5 Strict Pull Ups
15 Squat Jumps