WOD

E2M x 3 5 Windmills (Each side)   Immediately into: E2M x 3 Single arm KB Overhead Squat (5 each side)   E2M x 4 3 Back squat @ 80%   E2M x 4 8 Split stance RDL *Try to increase weight each set *Only move up if good form   Accessory work: 3-4 sets: 20 Banded Glute Bridges 80ft Unbroken Banded side...

7:00, 8:30 and 10:00am classes only “Team 1776”   For Time (in a Team of Three) KB Swings 53/35 Box Jumps 24/20 Air Squats Push-Ups Burpees Pull ups Sit Ups Row (calories) Double Unders Wall Balls 20/14 Russian Twists 25/15 plate Dumbbell Push Press 40/25   As a team, complete a total of 1776 reps of all movements, in any order.   Multiple partners...

E3M x 12 (3 Rounds) 1 - Calorie Bike 2 - Burpee Box Jump over 24/20 3 - Calorie Row 4 - 50m Shuttle runs   *Each set is 2 minutes of work and 1 minute rest/transition.   Accessory work: 3-4 sets: 20 Banded Glute Bridges 80ft Unbroken Banded side steps   7pm Oly: E2M Power snatch + snatch @...

E2M x 3 3 Push Press + 1 Push Jerk *Try to increase weight each set if good form   Immediately into: E2M x 3 1 Push Press + 1 Split Jerk *Try to increase weight each set if good form   Immediately into: E2M x 3 1 Split Jerk *Try to increase weight each set if...

“SCHMALLS” Run 800 meters Then, two rounds of: 50 Burpees 40 Pull ups 30 Pistols 20 KB swings 53/35 10 HSPU Then, run 800 meters *Scale reps as needed *Time cap = 40 minutes   https://www.crossfit.com/workout/2013/04/23#/comments...

:6 AMRAP 10 DB Thrusters 35/20 10 Toes to Bar :4 Rest :6 AMRAP 25 Double unders 15 Abmat Sit ups :4 Rest :6 AMRAP 6 Burpee over MB 20/14 20 Russian Twists (each side)   Accessory work: 3-4 sets: 20 Banded Glute Bridges 80ft Banded side steps ____________________ 7pm Oly: E2M x 4 2 Clean & Jerk @ 60%   E2M x 4 (from rack) 2...

E2M x 4 5 Bench Press @ 65% 5 Bench Press @ 70% 5 Bench Press @ 75% Max Bench Press @ 80% (Up to 10)   15-12-9-6-3 Power Clean 155/105 C2B Pull up   Accessory work: 3-4 Compound sets: 10 Weighted GHD sit ups 20 Russian Twists 30 Flutter kicks ___________________________ 7pm Oly: :15 to find Overhead squat - heavy single *From...

For Time: 3 Rounds 400m Run 20 KB Snatch - Right 20 KB Snatch - Left 20 KB Box Step overs 24/20 20 KB Goblet Squats *RX = 44/26 *Time Cap = 20 minutes   https://www.youtube.com/watch?v=g3c73NahdjU   Accessory work: 3-4 sets: 20 Banded Glute Bridges 80ft Banded side steps...