Deadlift 5 sets of 3 followed by… “Dead Sprint” Teams of 2 AMRAP 18: 7 Deadlifts (225/155) 100 Meter Run 7 Box Jumps (20/20) Partners complete full round, then switch. L1 7 Box Step Ups Notes: These rounds are intended to be close to a “Dead Sprint”. One thing to be aware of is the speed of the deadlift. Don't add a significant amount of speed to the deadlift if that means a compromise technique. The difference between the fastest set of 7 deadlifts vs. a slower

“Fight Gone Bad” 3 Rounds 1:00 at each station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest Notes: While there is often a lot of strategy put into wods, today we are looking for a balance between constantly moving and not hitting a wall of muscular fatigue. It will be slightly different for everyone but the goal is to move as much as possible within each 5-minute round. With lighter loads for repetitions, the

“Tine” 3 Rounds: 500 Meter Row 12 Deadlifts (245/165) 15 Box Jumps (30/24) L1 Sub 250 M Row or 200 M Run 15 Box Step-Ups Notes: Getting after a big and tall version of the CrossFit benchmark workout “Christine” today. Looking for a weight on the deadlifts that you could cycle for 20+ repetitions when completely fresh. Pace on the Deadlifts and Box Jumps take priority over the pace on the rower today. Finding a breakup strategy (if there is one) and a steady pace on the

“Kettlebells 4 Kids” AMRAP 9: 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings (53/35) 9 Box Jumps (24/20) L1 Sub Russian KB Sub Box Step Ups Notes: Pacing is the single most important factor in today’s workout. Compare it to a 9 minute run. Try and hold a singular pace throughout the WOD. The question is: what pace can you hold for the whole workout without slowing down? Breathing at the top of the box jump, kettlebell swings, and burpees will help keep your

"Swing Away" 4 Rounds For Time 25 Russian Swings (70/53) 20 Double Unders 15 Box Jumps (24/20″) 10 DB Snatch (50/35) L2 Sub 20 DU attempts L1 Sub 50 Singles Sub step ups Sub 10 snatch balance Notes: Four technical movements in short bursts. Moving accurately and with exceptional technique is paramount. This is a good day to practice a movement you haven't quite mastered. #WOD #swingaway #russianswings #kb #doubleunders #du #boxjumps #dbsnatch

“The Good Life” 3 Rounds: 100 Double Unders 12 Burpees 21 Box Jumps (24/20) ROMWOD Notes: Find a pace you can sustain, but keep it at the upper-end of what you can sustain. Two precision movements and one gross motor. Enjoy! #WOD #doubleunders #du #burpees #boxjumps

A) 9 Rounds For Time 9 Push Ups 6 Box Jumps 3 Deadlifts (225/155) B) ROMWOD OR 100 - your age burpees for time Notes: On the WOD, the deadlifts should be a weight you can cycle. Medium, not heavy. Avoid deficit on the pushups but move quickly. This is a sprint. #WOD #Pushups #Pushups #BoxJumps #Deadlifts #Burpees

A) Dumbell Snatch 7 Min EMOM 6 total, 3 each side B) 22 Min AMRAP RX 20 DB Power Snatch (50/35) 20 Burpees 20 Box Jump L1 10 DB Hang Power Snatch 10 Burpees 10 Box Jumps Notes: Use the EMOM to find a working weight and practice transitions. On the WOD, pace yourself for 22 minutes. Small sets, small breaks. Work the whole time without taking breaks longer than a few seconds. #WOD #DumbellSnatch #Dumbell #DB #Burpees #BoxJumps

A) Front Squat 7 Min EMOM RX Power Clean + 2 Front Squat B) 5 Rounds For Time (18 Min Time Cap) RX 20 Double Unders 15 Burpees 20 Russians (53/35) 15 Box Jump (24/20) L2 Sub 30 seconds DU attempts or 40 singles L1 Sub 20 singles Sub box step ups Notes: Work up to a challenging weight on the EMOM. The Metcon is a sprint… pick a pace you can keep for all 5 rounds, but push to go quickly. #WOD #FrontSquat #emom #doubleunders #dus #burpees #russian #russianswi

A) Clean Jerk Complex E2MOM x 10 Min RX Clean DL + Hang Clean (full) + Power Jerk + Full Jerk L2 Clean DL + Hang Clean + 2 Power Jerks B) 21-15-9 RX DB Thrusters (45% Body Weight) Box Jump (24/20) Toes To Bar L2 Sub Knees to Elbows or Knee Raises L1 Sub Sit Ups for T2B Sub MB Thruster Notes: For the Clean Jerk Complex, if you press out of fail a lift, drop the weight. Drill technique. DB thrusters are very different movement than when done with a bar. T