Gym WODs

(12 minutes/ 5 rounds)
2 Hang power snatches
4 Overhead squats
10 Push ups
5 Y-raises + :10 hold
5 Cuban rotations
AMRAP of 1:30 on, 1:30 off x5 rounds:
2 Legless rope climbs
10 Push ups
Max overhead squats @ 95/65
WOD Drills
(10 minutes/ 8 rounds)
1 Muscle clean
1 Hang power clean
1 Press
1 Push press
2 Split jerks

Workout of the Day
Every 1:30 x 8 rounds:
2 Hang power cleans
3 Split jerks
15 Double unders

Auxiliary strength
Three rounds through:
7 Sots press (front rack)
7 Heavy jerk dips
:15 Heavy front rack hold
(18 minutes)
Sumo deadlift 8-8-8-8-8 @ 50% of metric

Between sets:
5 Box jumps
5 Dot drills each leg
10 Scapular pull ups
:15 Ring support
12 minute AMRAP of:
10 Box jumps @ 24/20
10 Single leg DL @ 24/16kg
10 Chin ups/ ring dips

Every round add 10 reps to each movement.

*Chin ups & dips are total reps split between the two movements.
(12 minutes/ 5 rounds)
2 Power clean
2 Push press
2 Back squat
100 Single unders
25 minutes to complete the following:
Run 800m for time

Then, five rounds @ 85% of metric
2 Power cleans
4 Push presses
6 Back squats

Then, @ the 25 minute mark:
Run 800m for time

Score is the total run time and the weight used.
(10 minutes/ 2 rounds)
Pick a team!
7 KB swings
7 KB squats
7 Jerks
7 Overhead squats
7 DB snatches
7 DB thrusters
Jog to Ash
In teams of 2-3
7:30 of work/ 1:30 of rest AMRAP x3 rounds:

Begin each round with a team 500m run.

Then,

Station A:
10 Kettlebell swings
10 Kettlebell squats

Station B:
10 Jerks
10 Overhead squats

Station C:
10 Dumbbell snatches
10 Dumbbell thrusters
(15 minutes)
Rope climb double ups
2-2-2-2

Between sets:
40ft Handstand walk
15 Double unders

“Double ups” a la CrossFit.com are seated rope climbs with a quick touch and go at the bottom of rep #1 right into rep #2.
“Wall ball Annie”
50-40-30-20-10 reps for time:
Wall balls @ 20/14
Double unders
Sit ups

Last completed on December 13th 2016
WOD Drills
(10 minutes)
1 Power snatch
1 Overhead squat
1 Squat snatch

Workout of the Day
Every 1:40 x10 rounds:
1 Squat snatch
3 Burpees

Auxiliary strength
Three rounds of:
7 Sots press (snatch)
7 Cuban rotations
7 Sumo squats + :20 hold
(18 minutes)
Atlas stone shoulders
6-6-6-6-6-6

Between sets:
6 Over unders
5 Strict pull ups
10 Kip swings
Six rounds AMRAP of:
:20 seconds burpees
:20 seconds rest
:20 seconds of toes to bar
:20 seconds of rest