Gym WODs

Every 4:00 x5 rounds:
Run 500m

Improve your average 500m run times from last week by :03-:05 seconds.

Record each individual run time in the notes.

Five rounds for time:
10 Hang power clean + push press
(@ 55% of band metric)
5 L-pull ups
10 Hollow rocks

In teams of 2-3, 30 minute AMRAP:
1 rope climb
10 box steps/ jumps/ jump overs
10 kettlebell push presses
10 kettlebell lunges
300m kettlebell run

Each round add 1 rope climb and 10 total reps to box jumps, push presses and lunges.

Free Range Open 17.4
13 minute AMRAP of:
25 deadlifts @ 45% of deadlift metric
25 wall balls
25 calorie row
15 handstand push ups

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CrossFit Open WOD 17.4
13 minute AMRAP of:
55 deadlifts, 225/155
55 wall balls
55 calorie row
55 handstand push ups

Last completed December 30th, 2016.

10 minute recovery row

10x Jefferson curls
5x Turkish getup on each arm
10x Jefferson curls

10 minute EMOM:
3x Hang power snatch @ 30-40% power snatch

10 minute recovery row

For time:
30 burpees

Then, 5 rounds thru:
7 Back squats @ 50% of band metric
24ft handstand walk
300/250m row

12 minute AMRAP:
1 Deadlift @ 63% of band metric
1 Hang power clean
1 Jerk
10 Double unders

Every round add 1 rep to the barbell movements and 10 reps to the double unders.

Every :90 x10 rounds, alternating between:
A) 3-5 strict pull ups
& 3-5 dips
(or 3-5 muscle ups)
B) 100 single unders

Rest 3:00

Every 4:00 x4 rounds:
Run 500m

Pick a run pace at roughly 75% of your max effort.

Complete each round in the same amount of time.

Score is total time (note each individual run times).

30 minute partner AMRAP:
500m run
50 sumo deadlift high pull
50 thrusters
50 calorie row
50 push presses
50 double unders, each
50 push ups

*one partner working at a time.

Free Range 17.3 WOD
For time:
3 rounds of:
6 pull ups
6 hang power snatches, 75/45
6 overhead squats

Then, 3 rounds of:
7 pull ups
5 hang power snatches, 85/55
5 overhead squats

Then, 3 rounds of:
8 pull ups
4 hang power snatches, 95/60
4 overhead squats

12 minute time cap.

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OPEN WOD 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.