Skill: Shoulder Press 5x5WOD: 100 Thrusters 95/65Three burpees on the minute every minute until all 100 reps are completed.
Skill: Back Squat 4×3 85%WOD: Sweet 1615 KB Swings 53/351 Burpee14 KB Swings2 Burpees 13 KB Swings 3 Burpess Continue this progression until you reach 1 KB Swing and 15 Burpees. Every round the total reps are 16. Thanks to Matt at CrossFit Refuge for the rep...
Filthy FiftyFor time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders
5 Rounds for TimeBench Press 15 Reps 135/95Row 500 meters Skill: 1 RM Bench Press
Speed/Agility Warm upSkill: SprintWOD: 10 Min AMRAP 1 Sled Push 5 Power Cleans 135/9510 Box Jumps 24/20
Four Rounds for Time 20 Back Squats 135/9515 Bar Facing Burpees10 Atomic Sit-ups 45/25
10,9,8..1Kettle-bell Swings 53/35KB Box Step Ups Goblet Squats 200 meter run between each roundSkill KB Turkish get ups
Un-Graceful Karen 15 Clean and Jerks 135/95150 Wallballs 20/1415 Clean and Jerks
Death by “SnatchBox”Snatches and Box Jumps1 Snatch 95/65Rest remainder of the minute2 Box jumps 24/20Rest remainder of the minute3 Snatches Rest remainder of the minuteContinue this sequence until you cannot complete the reps in the minute.
Modified Bradshaw 10 rounds for time of:3 Handstand push-ups225 pound Deadlift, 6 reps12 Toes to Bar 24 Double-unders
