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WOD

15-12-9 of

  • Max Weight Clean and Jerks

25 Minute Time Cap

Has to be touch and go for each set. No re-grip/rest at the bottom. No time limit on rest. 

WOD

For time:

  • 1000 meter row
  •  4 Toes-to-Bar EMOM (L2: K2E, L3: Knee Raises)

Then (no rest!),

  • 75 Push Jerks  (Rx: 95#/65#, L2: 75#/45#, L3: 55#/25#)
  • 5 Hollow Rocks EMOM

WOD

4 RFT of

  • 400 Meter Run
  • 15 DB Squat Clean Thrusters (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 10 Pull-ups (L2: Strict Band Pull-ups)

Partner WOD Saturday!

For Time

  • 50 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 60 Ring Rows
  • 100 Double Unders (L2: 50 Double Unders, L3: 300 Singles)
  • 100 MedBall Russian Twists (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#)
  • 1 Mile Run

*One Partner works while other partner rests. Both partners share 1 mile run.

WOD

15 Minute AMRAP of

  • 10 Hang Squat Cleans (RX: 115#/85#, L2:95#/65#, L3: 75#/45#)
  • 8 Ring Dips (L2: Banded Ring Dips, L3: Box Dips)
  • 21 AbMat Sit-ups

WOD

“CrossFit Open Workout 11.6”

7 Minute AMRAP of

  • 3 Thrusters (RX: 100#/65#, L2: 75#/45#, L3: 65#/35#)
  • 3 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 6 Thrusters
  • 6 Chest-to-Bar Pull-ups
  • 9 Thrusters
  • 9 Chest-to-Bar Pull-ups

If you complete the round of 9, complete a round of 12, then go on to 15, etc.


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Today’s WOD

  • Wednesday, 11/22/17

    WOD 5 RFT of 400 Meter Run 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)
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