11/14 WOD Skill front squat 5 x 3WOD 4 Rounds30 Back squats 45/3530 Back rack lunges 45/35300 Meter back rack runEvery time you drop the bar: 15 Burpees 15 Wallballs 20/14
SkillPartner sled pushOne minute push one minute restRepeat for 10:00WOD5 shoulder to overhead10 toe to bars20 double unders
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11/12 WODSkill Ring DipsWOD: Elizabeth21-15-9Cleans 135/95Ring Dips
“Fight Gone Bad!”Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20” box (Reps)Push-press, 75 pounds (Reps)Row (Calories)In this workout you move from each of five stations after a...
SkillCleans 6x2WodDeath by cleansEscalating ladder one rep EMOM til you can’t finish the round
Skill push jerk5x3 90% of strict press Wod100 double undersRun 400m75 wallballs 20/14Run 400m50 shoulder to overhead 95/65Run 400m25 pullupsRun 400m
11/5Deadlifts: Every minute on the minute 3 deadlifts 85% 10 minutesWOD: Diane21-15-9Deadlift 225/155Handstand Push-ups
11/4 WODIn response to Crossfit Painesville’s challenge.As Many Reps as Possible 12 Minute Time Cap:100 Kettle Bell Swings 53/35100 BurpeesRest as needed, then:Four rounds:Two minute running clockRow 300 meters, then max rep hand release push ups for the...
Skill: Bench press 10,8,6,4,2 Wod 50 boxjumps 24/20 40 wallballs 20/14 30 benchpress 135/95 20 toes to bar 10 frontsquats 135/95
