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Strength 8×3 Weighted Pull-Ups WOD “Diane” 21-15-9  Deadlift 225/155lbsHSPU Off Ramp WOD 21-15-9  Deadlift Push-Ups  

WOD 3 Rounds for time of 15 Clean & Jerks 135/95lbs20 Box Jumps 24/20″400M Run Off Ramp WOD 2-3 Rounds for time of 10 Clean & Jerks 15 Box Jumps 400M Run

WOD Buy in: 1600M Row  then  10 Rounds for time of 7 Kettlebell Snatch L Arm 24/16kg5 Burpee7 Kettlebell Snatch R Arm 24/16kg5 Burpee  We’ll start the workout in waves as needed.  Your score is your total time.  Off Ramp WOD Scale this workout by weight and rounds.  Choose a weight you can do unbroken […]

Strength 3×1 Split Jerk   Work up to 85-90% of your 1RM and make 3 lifts. Continue on to a 1RM attempt if time allows.  Beginners start with an unloaded bar. Increase in small amounts and make 3 attempts at each weight.  WOD For time 21-15-9 CTB Pull-Ups Push Press 115/75lbs Off Ramp WOD 3-5 Rounds […]

Strength Deadlift 3×2 ~ 90%  If you don’t know your 1RM or 2RM set a new 2RM benchmark now.  If you are new to powerlifting work up in sets of 2 using small increments and focus on form.  WOD 5 Rounds for time of 12 Weighted Step Ups 24/16kg 24/20″21 Kettlebell Swings 24/16kg30 Double Unders Off Ramp […]

Strength 6 Sets for max reps of Strict Pull-Ups If you are stuck doing singles or doubles of strict pull-ups don’t give up and move to the band, do a few more sets and keep your total # of pull-ups to at least 15.   If you are using the band do six sets at […]

Strength EMOM for 10 Minutes1 Power Snatch ~ 70-75% of your 1RM If you are new to weightlifting start working with a light hang power snatch and warm up to a weight that you can easily use to practice technique.  Add weight after five rounds if things are going well.  WOD 5 Rounds For time […]

Strength Back Squat 3×3 ~ 85%  If you are new to the barbell movements start light and work up to a moderately heavy weight increasing in small amounts. WOD AMRAP in 8 Minutes 3-6-9-12-15-18… Wall Ball 20/14lbsBox Jump 24/20″ Off Ramp WOD Work the same movements today. Choose a box height and ball weight that […]

WOD “Amanda” for time 9-7-5 ofMuscle UpSquat Snatch 135/95lbs Off Ramp WOD 3 Rounds for time of 10 Strict Pull-Ups10 Push-Ups10 Overhead Squats

Speed 1 Mile Run  WOD for time 25 Overhead Walking Lunge Steps 45/25lbs50 Wall Ball 20/14lbs100 Double-Unders50 Kettlebell Swings 24/16kg25 Overhead Walking Lunge Steps Off Ramp WOD 30 Double Unders or 90 Single Unders then 3 rounds for time of 10 Bodyweight Lunges10 Wall Ball15 Kettlebell Swings