Strength: 4 Sets of

3 Box Jumps for Height

2 Back Squats @ 85%

‍

WOD:

Roadhouse

7:00 Amrap

3 Hang Power Cleans (205/155)

5 BMU

7 Bar Facing Burpees

‍

‍

‍

‍

‍

Strength: 4 Sets of

3 Push Press @ 80%

12 Banded Upright Rows-Micro

‍

WOD:

Head Above Water

For Time

1000m Row

30 KB Shoulder to Overhead, alternate every 5 reps (53/35)

50' HSW

‍

‍

CrossFit Games Open 18.2 - Rx'd

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell Squat, 50/35 lbs

Bar Facing Burpee

‍

CrossFit Games Open 18.2A - Rx'd

Clean : 1 rep max

‍

‍

‍

‍

‍

‍

‍

Team "Tommy V"

For Time

63-45-27

Thrusters (115/80)

15-12-9

Rope Climbs

•Teams of Three

‍

‍

‍

‍

‍

‍

Strength: Emom-15

High Hang Squat Snatch, Starting at 50% and Build

‍

WOD:

Elizabethan

For Time

21-15-9

Power Snatch-95/65

Ring Dips

‍

‍

‍

Snatch

1 Power Snatch Every :30 for 10 MInutes

*start @50% of 1rm Power Snatch and aim to add weight each lift

‍

Clean

2 Hang Power Cleans EMOM for 10 MInutes

* start @50% of Power Clean Max

‍

Single Leg RDL

3 x 12 - each leg

GHD Situps

3 x 15

Skill: Handstand Walking Practice

‍

Gym-Nasty

WOD:

For Time (12:00 Cap)

30 Pistols

25 Handstand Pushups

30 Toes to Bar

15 Strict Handstand Pushups

‍

‍

‍

‍

‍

WOD:

Grindhouse

Teams of Two For Max Reps

5:00 Max Calorie AB

5:00 Max Power Snatch 115/80

5:00 Max Calorie AB

5:00 Max Overhead Squat 115/80

*50' run up/back and tag

‍

Strength: 4 Sets of

3 Front Squats @ 80%

20 Hip Circle Step Ups @ Stall Block (ATP)

‍

‍

WOD:

Fran

21-15-9

Thrusters 95/65

Pullups

‍

‍

‍

‍

The Whole Lot

WOD:

5 Rounds

15 Wall Balls (20/14)

12 Burpee Box Jumpovers (24/20)

9 Power Cleans (135/95)

‍

‍

‍

‍

‍

Strength: 4 Sets of

3 Strict Press @ 80%

-superset-

15 Overhead Tricep Extensions from Rig-Micro

‍

Rodeo

4 Rounds For Time

250m Row

18 KB Single Arm Snatch (53/35)

12 Hand Release Pushups

‍

‍

Snatch

1 Squat Snatch @80% of 1rm Every :30 for 10 Minutes

‍

Clean

1 Power Clean Every :30 for 10 Minutes

*start @50% of 1rm and aim to add weight each lift

‍

Press Complex

5 x 3 Push Press + 2 Push Jerks

‍

Be Mine

8 Rounds:

10 C2B

2 Complexes of: 1 Hang Sq Clean+ 1 Sq Clean+ 1 FS

135/95

155/105

185/125

205/135

225/155

245/165

275/185

315/205

*14 minute time cap

‍

‍

‍

30 Rock

For Time:

30 Power Snatches (95/65)

100 Dubs

30 Burpee Box Jump Overs

100 Dubs

30 Thrusters (95/65)

‍

Strength: 4 Sets

3 Push Jerks @ 80%

-superset-

15 Tricep Pulldowns-Micro

‍

Cored

WOD:

10:00 Time Cap

5-10-15-20

HSPU

30 AbMat Situps after each round (120)

‍

‍

‍

You Raise Me Up

Teams of Three:

180 Alternating DB Hang C+J

*Partner Bar Hang

180/120 Calorie Row

‍

‍

‍

‍

‍

Strength: 4 Sets

3 Back Squats @ 80%

-superset with-

15 Goodmornings @ 25% of Back Squat

‍

Flatlined

WOD:

27-21-15-9

Wall Balls (20/14)

Box Jumps

*7 minute time cap

‍

Strict Pulllups

4 Rounds:

:30 on/:30 off

ME Strict Pullups - Chin over Bar Hold

‍

Diez

10 rounds:

200' Shuttle Run

3 Squat Snatches 135/95

‍

‍

‍

‍

‍

‍

He-Man

100 Shoulder-to-Overhead 95/65

•Every break, 15/12 cal row

‍

‍

Front Squat - 4x5@75%

*Banded Hamstring Curl - 4x15

‍

Foundation

For Time:

200' Walking Lunge

40/30 Calorie Assault Bike

200' Walking Lunge

50 Box Step-ups 24/20

‍

Back in Black

Teams of 2:

15 Minute amrap:

1 Deadlift 315/225

3 Devils Presses 50/35

30 Dubs

*alternate rounds

‍

‍

‍

‍

Strict Press  - 4x5@75%

* Hammer Curls - 4x12

‍

Intervals for reps:

Edmund Hillary

2:00 - Max Effort Rope Climbs

1:00 - Rest

2:00 - Max Clean and Jerks 135/95

‍

‍

‍

Power Snatch E2MO2M:

8 Rounds:

Snatch Deadlift + Low Hang Power Snatch + Snatch  

*start at 60% of 1 rep Snatch

‍

Clean Complex E2MO2M:

8 Rounds:

1 Clean Deadlift + Low Hang Power Clean + Clean

*start at 60% of 1 rep Clean  

‍

Back Squat

Build to a Heavy Double with 3 sec. pause in bottom

‍

‍

Back and Forth

For Time:

50 Cal. Row

30 DB Bench 50/35

50 Pullups

30 Ring Dips

‍

‍

‍

‍

15 EMOM

Hang Squat Snatch

*start at 40%

‍

20.911

12 min. Amrap

8 OHS 95/65

10 Bar Facing Burpees

‍

‍

‍

‍

‍

Push Press

4x6@70%

-superset with x 10 KB bent rows

‍

The Black Pearl

7 Min. Amrap

1000m Row

HSPU

‍

Mamba and Gigi

18 Minute Amrap:

5 Ring Muscle-ups

8 Power Cleans 185/125

24 Box Jumps 30/24

13 Burpees

‍

‍

‍

‍

Back Squat

4x5@75%

Superset with:

KB RDL x 10 each Leg

*use the hand opposite of the foot that is down to hold kb

‍

‍

For Time:

‍

‍

‍

Power Snatch

1rm

‍

Power Clean and Jerk

1rm

‍

Good Mornings

4 x 12 @20% of Back Squat

‍

Hip Extensions

4 x 12

‍

‍

Front Squat

4x6@70

*5 nordic Curls after each set

‍

Top Gun

For Time:

120 Double Unders

30 Box Jumpovers 24/20

‍

‍

‍

What's Your 20?

4 rounds for Time:

10 Strict Pullups

20 Wall Balls 20/14

10 Push Press 95/65

20 Sumo Deadlift Highpulls 95/65

‍

‍

‍

‍

‍

‍

Push Jerk

15 minutes to find a heavy Triple

‍

Open 12.1

7 minute Amrap:

Burpees

‍

‍

Teams of 2

22 Minute amrap:

25' Sprint

25' Handstand Walk

12 Double Russian KB Swings 53/35

‍

‍

‍

‍

‍

Level Field

For Time:

30/21 Calorie Assault Bike

15 Squat Snatches @70%

25 Bar Muscle-ups

15 Squat Snatches @70%

‍

‍

Power Snatch

15 minute emom:

1-3. 65%

4-5. 70%

6-7. 75%

8. 80%

9. 85%

10-15. build to heavy single

‍

AirWolf

4 Rounds for Time:

12 Chest to Bar Pullups

12 Cleans 135/95

‍

*Cleans per Round:

12 - 135/95

9 - 165/115

6 - 195/135

3 - 225/155

‍

‍

‍

Over the Limit

10 Rounds for Time:

3 Power Snatches 155/105

3 Overhead Squats 155/105

‍

‍

‍

‍

‍

Bench Press

1RM

‍

The Dukes of Hazzard

10 Minute amrap:

2 Ring Muscle-ups

4 Sumo Deadlift Highpull 115/80

8 Lateral Burpees over the Bar

‍

Side to Side

Teams of 2

2 Rounds for Time:

100/70 Calorie Row

80 DB Box Step-ups 24/20 - 50/35

100 Abmat Situps

‍

‍

‍

‍

Back Squat

4x6@70%

‍

Then,

Lawn Chair

4 Rounds

‍

‍

‍

Clean and Jerk

20 Minutes

Find a Heavy Double

‍

Snatch Balance

20 Minutes to Heavy Single

‍

DB Box Step-ups

3x20

Nordic Curls

4x5

‍

Snatch

15 Minute EMOM

Snatch Pull + Low Hang Snatch

‍

Randy

For Time:

75 Power Snatches 75/55

‍

‍

‍

200

For Time:

100 Double Unders

40 Wall Balls 20/14

30 Handstand Pushups

‍

‍

KB/DB Shoulder Press - 4x12

*DBs - 6 each arm - one arm stays extended

Strict Pullups - 4x Max

-Banded if need

‍

For Time:

Time Will Pass

‍

‍

‍

‍

Team Tuesday

Pick Your Poison

-Teams of 2-

7 Min Amrap

4 Rope Climbs

30 Hand Release Pushups  

30 KB Swings 53/35

‍

‍

Front Squat

4x8@65%

‍

Then,

Half and Half

5 rounds for Time:

‍

‍

Snatch

20 Minutes

Find a Heavy Snatch Triple

‍

Clean and Jerk

20 Minutes

Find a Heavy Triple

‍

Back Squat

Working to a heavy set of 3

*3 Sec. Pause in Bottom

‍

‍

Strength:

EMOM 15

One Clean Pull+One LOW Hang Clean

‍

WOD:

Cindy-Loo Who

10:00 AMRAP

‍

‍

‍

‍

‍

Dumbness

-In Teams of Two-

18:00 AMRAP

24 DB Burpees (50/35)

24 DB Thrusters

24 DB Burpees

‍

‍

‍

Team Tuesday;

Run and Shoot

-In Teams of Two-

12 Rounds for Time

400' Shuttle Run (8x50')

8 Deadlifts-225/155

‍

‍

‍

Strength:

5x3 Overhead Squats

Taking five sets to build to a heavy triple

‍

‍

WOD:

8 Seconds

For Time

21-15-9

‍

‍

‍

Power Snatch

10 Minute EMOM:

5 Bar Facing Burpees + 1 Power Snatch

1-3. 60% of 1 rm power snatch

4-5. 65%

6. 70%

7. 75%

8. 80%

9. 80+

10. 80+

‍

3 Position Snatch

High Hang, Knee, Floor

1 Rep every :90 for 8 Rounds

*start at 50% of 1rm Snatch

‍

Then,

Stamina

7 Minute Amrap

‍

‍

‍

‍

After Hours

For Time:

30 Back Squats 135/95

10 Bar Facing Burpees

30 T2B

10 Bar Facing Burpees

‍

‍

Bench Press

5x3 - Working up to a single heavy set of 3

‍

Then,

Mirror Image

4 Rounds for Time:

‍

‍

‍

Morris

For Time

50 Wall Ball Shots (20/14 lb)

40/30 calorie Ski

30 Dumbbell Snatches (50/35 lb)

20 Box Jump Overs (24/20 in)

15 Bar Muscle-Ups

‍

3 Position Clean - High Hang/Hang/Full

1 rep Every :90 for 8 Rounds

*start at 60% of 1RM Clean

‍

Then,

Tubthumping

‍

‍

‍

Buttercup

14 Minute Amrap:

5 Pullups

5 Box Jumps 24/20

5 Deadlifts 135/95

5 Hand Release Pushups

‍

‍

Strict Press

4x8 @65%

‍

Then,

For Time:

Smoke'em if ya Got'em

40/30 Calorie Row

‍

‍

Team Tuesday

On Deck

Teams of 2

40 Rounds for Time:

3 Bar Facing Burpees

2 Handstand Pushups

1 Power Clean 185/125

*partners alternate rounds

*25 Minute Time Cap

‍

Back Squat

4x8@65%

‍

Then,

Hell on 2 Feet

7 Minute Amrap

‍

Snatch

15 Minute EMOM

*start at 50% and add weight each minute

‍

Then,

Nightmare on Harvey Street

24-16-8

‍

‍

‍

Clotheslined

For Time:

20 DB Box Step-Overs 24/20 - 50/35

30 Deadlifts 205/145

20 Strict Pullups

‍

Push Jerk

5x5 - Working to a Heavy set of 5

‍

Then,

Clean Sweep

10 Minute Amrap:

5 Clean and Jerks @185/125

‍

Teams of 2:

People of the Wood

20 Minute Amrap:

50 American KB Swings 53/35

50 Goblet Walking Lunges 53/35

‍

Front Squat

4x10@60%

‍

Then,

Grounded

3 Rounds for Time:

10 Clusters 95/65

15 Toes 2 Bar

‍

Clean Comple EMOM:

10 Rounds:

*First 4 Minutes - 5 Power Cleans @50% of 1rm Clean

*Next 3 Minutes - 4 Power Cleans @55% of 1rm Clean

*Next 2 Minutes - 3 Power Cleans @ 60% of 1rm Clean

*Last Minute -  Amrap Power Cleans @ 50% of 1 rm Clean

‍

‍

Snatch:

1 Minute Amrap Power Snatch @ 35% of 1rm Snatch

Rest 1 Minute

1 Minute Amrap Power Snatch @ 40% of 1rm Snatch

Rest 1 Minute

1 Minute Amrap Power Snatch @ 45% of 1rm Snatch

Rest 1 Minute

1 Minute Amrap Power Snatch @ 50% of 1 rm Snatch

‍

Romanian Deadlifts

4x8@30% of Back Squat 1rm

‍

Split Squats

4x8 each leg w/DBs

‍

‍

‍

‍

‍

‍

‍

‍

‍

‍

Hang Clean EMOM

15 Minutes

Start at 50% of 1rm Clean and add weight each minute

‍

Then,

Pet Rock

4 rounds for Time:

‍

‍

Red Dawn

For Time:

500m Row

30 Toes 2 Bar

‍

Overhead Squats

4x5 - Working to a heavy set of 5

*not the same weight every time

‍

‍

Then,

Overhaul

For Time:

15 Overhead Squats 95/65

15 Lateral Burpees over the Bar

‍

‍

Carol of the Bells

22 Minute Amrap

Teams of 2:

100 KB Deadlifts 70/53

400' Farmer's Carry

‍

Push Press

4x8@65%

‍

Then,

Tace (ta-chay)

21-15-9

‍

Snatch Pull + Power Snatch + Snatch

15 minutes to heavy complex

‍

Power Clean + Hang Clean + Jerk

15 minutes to heavy complex

‍

Front Squat

Work to a heavy double

*3 sec. pause in the bottom of both

‍

‍

‍

‍

‍

‍

‍

‍

‍

Back Squat

4x10@60%

‍

Then,

Give Thanks

10 Rounds for Time:

‍

Couples Therapy

Teams of 2:

For Time:

30 Thrusters 75/55

30 Pullups

24 Thrusters 95/65

30/22 Assault Bike Calories

18 Thrusters 115/80

‍

‍

‍

‍

‍

Clean + Clean + Push Jerk Complex

15 MInutes to Heavy Complex

‍

Then,

8 Ball

8 Minute Amrap:

‍

Soft in the Middle

Teams of 2:

5 Minutes to 1rm Snatch

Then,

12 Minute Amrap:

40/30 Calorie Row

‍

‍

‍

‍

‍

‍

‍

‍

Bench Press

5x5

*working to a heavy 5 - not 5 sets at the same weight

‍

I'm the Dude

3 Rounds for Time:

‍

For Time:

Death Race

60/42 Calorie Row

100 Double Unders

45 Power Cleans 135/95

‍

Tempo Front Squat

4x3

*5 sec. down, then up at regular speed

*build to heavy set of 3

‍

Then,

Handball

10 Minute Amrap:

‍

Teams of 3

Lazer Sharp

Buy In:

120/90 Calorie Assault Bike

Then,

18-15-12-9

‍

‍

‍

‍

‍

Clean + Clean + Push Jerk Complex

15 MInutes to Heavy Complex

‍

Then,

8 Ball

8 Minute Amrap:

‍

Power Snatch Complex - 15 Minutes to Heavy Single

Power Snatch + Low Hang Power Snatch (below the knee) + Overhead Squat + Full Snatch

‍

Power Clean Complex

Power Clean + Push Jerk + Split Jerk

‍

Back Squat

4x10 @60%

‍

‍

‍

‍

‍

‍

‍

‍

‍

‍

Fight Gone Bad

3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs, 10/9 ft

Sumo Deadlift High-pull, 75/55 lbs

Box Jump, 20 in

‍

Chipper Jones

For Time:

50/35 Calorie Assault Bike

40 Toes 2 Bar

‍

10 Minutes of Rope Climb Practice

‍

Then,

Rope Ladder

12 Minute Amrap

1 Rope Climb

30 Double Unders

1 Squat Clean 135/95

* Add 1 Clean per round

‍

‍

‍

Team Tuesday

DT for 2

Teams of 2

8 Rounds of DB "DT"

500m Row

‍

‍

‍

‍

‍

‍

‍

‍

‍

Overhead Squats

15 Minutes to a Heavy set of 5

‍

‍

Q-Tip

21-15-9

‍

‍

‍

‍

‍

‍

Down on the Corner

Buy in:

50/35 Calorie Assault Bike

‍

Then,

‍

2 rounds For Time:

30 Walking Lunges

‍

‍

‍

Pull Me Along

16 Minute Amrap:

500m Row

30 Alt. DB Snatches 50/35

30 Power Cleans 95/65

‍

‍

Strict Press

5x5 - Working to a heavy 5 reps

‍

Then,

Enchanted Moment

2 Rounds for Time:

20 Thrusters 95/65

‍

‍

‍

Team Tuesday

Teams of 3

‍

We Three Kings

20 Minute Amrap

30 Bar Facing Burpees  

40 Deadlifts 185/125

‍

‍

‍

‍

‍

‍

‍

‍

15 Minutes Pull-up/Toes 2 Bar Work

-Kipping

-Timing

-Efficiency

‍

Then,

Overtime

‍

‍

‍

‍

‍

‍

‍

Hang Snatch

3 Hang Power Snatches from top of knee Every :30 on the :30 for 8 Rounds

*starting at 60% of Power Snatch Max - Add weight every 2 rounds

‍

Hang Clean

3 Hang Power Cleans from top of knee every :30 on the :30 for 8 rounds

*starting at 60% of Power Clean Max - Add weight every 2 rounds

‍

Hip Extensions

4 x 12

‍

‍

‍

‍

‍

‍

‍

‍

Open 20.4

For time:

30 box jumps

15 clean and jerks, 65 | 95 lb.

30 box jumps

15 clean and jerks, 85 | 135 lb.

‍

‍

Rowverhead

For Time:

1000m Row

50 Hand Release Pushups

50 Overhead Squats 75/55

‍

‍

‍

‍

15 Minutes to a Heavy Hang

Power Clean w/ 2 sec. pause at the knee

‍

‍

The Collaboration

10 Rounds for Time:

3 Hang Power Clean 155/105

5 Box Jumps 30/24

‍

‍

All the Single Ladies

Teams of 2:

For Time:

15-12-9-6

Synchro Burpees

Dumbbell Thruster 50's/35's

*break thrusters in half (21 each)

‍

‍

‍

‍

‍

‍

‍

‍

Main Event

20 Minute Amrap:

500m Row

30 Alternating Pistol Squats

10 Squat Snatches 135/95

‍

‍

‍

‍

‍

‍

‍

‍

Snatch

15 Minutes to a Heavy Complex

3 Hi-Hang Snatches from Power Postion

‍

Clean

15 Minutes to a Heavy Complex

3 Hi-Hang Cleans from Power Position

‍

Front Squat

4x3@80%

‍

‍

‍

‍

‍

‍

‍