5RFT

The Goat

Every 2 min for 16 min: Front squat x 3 @ 80-90% 5 rounds for time: 5 power snatch (135/95) 15 wall ball (20/14) 30 double unders Core: coaches choice

Gaza – Hero WOD

Teams of 2 Partner WOD – split the work including the runs (Hero WOD c/o CrossFit.Com) 5 rounds for time of: 35 kettlebell swings, 1.5 pood 30 push-ups 25 pull-ups 20 box jumps, 30-inch box 1-mile run

Time Traveler

Warm up: coaches choice 5 rounds for time: 40 Double Unders 20 wall ball (20/14) 10 power cleans (135/95) **Holiday Schedule is in the Announcements Link above***

Topsy Turvy

Warm up: coaches choice 5 rounds for time: 400m run 6 S2OH (165/115) 12 pull-ups

Bumblebee Tuna

5 sets: Snatch balance + OHS (moderate weight, work good technique) Rest 2 min Strict press 4-3-2-1 (85%+) Rest 2 min 5 rounds for time: 200m run 15 KB swings (70/53) 10 burpees 5/3 muscle ups

Hulk Smash

5 rds for time 9 burpee box jumps 28 double unders Cash out not for time 5 rds 10 elevated ring rows or strict pull-ups 10 GHD sit ups

Brass Monkey

Every 2 minutes for 20 minutes: Power snatch x 1 Build across the 10 sets. 5 rounds for time 6 OHS (155/110) 30 Double unders

Black Betty 160209

A.  Every 2 minutes for 16 minutes perform Hang snatch + Overhead squat Increase weight across the 8 sets. B.  5 rounds for time: 7 power cleans (155/105) 7 shoulder to overhead (155/105) 7 bar hop burpees Announcement:  Don’t forget to register for the CF Open at the CrossFit Games Site.  The Open workout will […]

Unstoppable

5 sets of Clean and Jerk 1.1.1 ( rest 10 sec between singles) Rest 2-3 min between each set *squat clean, power jerk or split jerk Then 5 rounds for time: 5 S2OH (135/95) 10 T2B 20 Double Unders