Skill Use 10 minutes to attempt a new PR at an unbroken Double-Under Pyramid Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5    WOD AMRAP 12 Minutes 3 Power Clean 185/135lbs9 Toes To Bar Off Ramp WOD AMRAP 12 Minutes 9 Light Power Clean or Hang Power Clean9 Knees To Elbows  […]

Strength Split Jerk 3×1 @ 80%:  Work up to 80% of your 1RM and complete 3 Singles.  Attempt a 1RM if you have time. If you are new to weightlifting work up to a moderately heavy weight completing at least 3 lifts at each increment. WOD 3 Rounds for Time 20 Kettlebell Swing 24/16kg 20 […]

Strength Deadlift 3×5 ~ 80% of 1RM  If you are new to deadlifting work up in sets of 5 to a moderately heavy weight.  WOD For Time: 21-15-9-15-21 Handstand Push-UpBox Jump 24/20″ Off Ramp 21-15-9-15-21 Push-UpBox Jump

WOD 1000M Row then 7 Rounds of 7 CTB Pull-Ups14 Weighted Lunge Steps 40/30lbs* * Use two dumbbells or kettlebells hanging from sides. Off Ramp WOD 1000M Row  then 7 Rounds of 7 Pull-Ups14 Bodyweight Lunges  

Skill EMOM for 10 MinutesSprint 50M WOD 10-20-30-40-50 Goblet Squat 32/24kg5-10-15-20-25 Burpees 200M Run between Rounds

Strength Front Squat 3×5  WOD CrossFit Open WOD 11.1 AMRAP 10 Minutes 30 Double-Unders15 Power Snatch 75/55lbs Off Ramp WOD AMRAP 10 Minutes 10 Double-Unders or 30 Single-Unders10 Power Snatch     

Strength 3 x through each  1 Minute Handstand Hold1 Minute Plank Hold1 Minute L-Sit WOD AMRAP 15 Minutes 20 Wallball 20/14lbs15 Burpees10 Deadlift 225/155lbs Off Ramp WOD AMRAP 15 Minutes 20 Squats (to target)15 Burpees10 Deadlift 

Strength EMOM for 16 Minutes Odd 3xOverhead Squats ~ 50% of 1RM Squat SnatchEven Max Sustainable set of Dips   WOD 21-15-9Power Cleans 135/95lbsPush Press  135/95lbs Off Ramp WOD 3 Rounds for time  10 Power Cleans10 Push Press

Strength 1 RM Squat Clean If you are new to the olympic lifts work the Power Clean + Front Squat complex until you can ride the bar down into a full squat.  Start light and work up in small increments to a moderately heavy load.    WOD Tabata BurpeesTabata Sit-UpsTabata Wall BallTabata T2B Rest 1 […]

Strength EMOM for 16 Minutes Odd 3 x Power SnatchesEven Max sustainable set of Pull-ups Add some weight from last time and try to increase your pull-up count from before.  If you’re still working the bands choose one that gets you a set in the 3-5 rep range.  WOD AMRAP 12 Minutes20 Box Jump 24/20″20 […]