WOD

Tuesday


TUESDAYStrength, Every 2:00 for 8 Rounds:1 Power Clean + 1 Squat Clean + 2 Front Squats Conditioning: AMRAP 63 Power Cleans 135#/95#3 Squat Cleans 135#/95#3 Front Squats 135#/95#

Monday


MONDAYSeaside CrossFit Beep Test: Version 2.07 Thrusters 75#/55#7 KB Swings 53#/35#7 Burpees*Complete EMOM for as long as possible. Practice round should take 35-40 seconds to complete. If you fall outside this domain, adjust repetitions accordingly, 6 of each, 5 or 4 of each. Midline Cashout: 3 RNFT3 Turkish get-ups (per arm)200' Farmer's Carry100' Suitcase Carry (Left hand)100' Suitcase Carry (Right hand)Max L-sit Hold ENGINE 10 Thrusters (9

Sunday


8-9:30 ENDURANCE 400 m run 200 m sled pull 100 m prowler push 50 sit ups 25 box jump rest 3 minutes between each round 4RFT 9:30-10:30 200 m run 200 m sled pull 100 m prowler push 25 sit ups 25 box jump 3RFT

Friday


FRIDAYStrength, Front SquatA. Build to a Heavy 3B. 2 x 3 @ 90% of A For Time: 3 Rounds50 Squats25 Push-ups15 Toes-to-bar ScalingModification 1: Change MovementsIncline Push-upsKnees-to-chest Modification 2: Change Reps and/or Movements30 Squats20 Push-ups/ Incline Push-ups10 Toes-to-bar/ Knees-to-chest ExtraWeightlifting: A. Every 30 Seconds for 8 Minutes: 1 Squat Snatch 70-75%B. Every 30 Seconds for 8 Minutes: 1 Squat Clean 70-75% ENGINE "

Thursday


THURSDAYStrength, EMOM x 6: 1 Heavy Deadlift + 1 High Box Jump*Deadlift and Box Jump numbers should be higher than weight/height used in the workout For Time: 21-15-9Deadlifts 275#/185#Box Jumps 30"/24"

Wednesday


WEDNESDAYFor Total Reps: 'Tabata Style'Wallballs 20#/14#Sumo Deadlift High Pulls 95#/65#Double-UndersRow for Calories*8 Rounds of 20 Seconds On, 10 Seconds Off. Perform all 8 intervals at the first station before rotating to the next. Extra (Time permitting, complete prior to class)WeightliftingA. Every 30 Seconds for 8 Minutes: 1 Jerk 70-75%B. Overhead Squat: 3-3-3-3-3 MidlineA. For Total Time: 3 Rounds20 GHD Sit-ups*Rets 90 Seconds between ro

Tuesday


TUESDAYAccessory: 3 Rounds Not For Time6 Straight Legged Deadlifts (bar travels from just below knee to the hip)1 Minute Plank Hold (weighted, if possible)6 Bent Over Rows (bar travels from knee to sternum)Max GHD Hold Teams of 4-5, For Total Reps (50m = 1 rep)A. AMRAP 7: 50m Sled Pull 150#/100#-Rest 1 Minute-B. AMRAP 7: 50m Prowler Push (Empty)*One person working at a time, trade off every 50m. ExtraRowingRow 5 minutes for max meters-Rest 5 mi

Monday


MONDAYFor Time, 'Honeybadger': 3 Rounds30 Pull-ups30 Squat Cleans 95#/65#30 Burpees*35 Minute Time Cap ScalingModification 1: 3 Rounds20 Pull-ups20 Squat Cleans 95#/65#20 Burpees Modification 2: 3 Rounds15 Pull-ups15 Squat Cleans 95#/65#15 Burpees

Marathon


26 T2B 200 m run 26 Box jump 200 m run 26 KB swing 200 m run 26 burpee 200 m run 26 walking lunges/leg 200 m run 26 air squat 200 m run 26push ups  200 m run 26 sit ups 200 m run 2RFT 9:30-10:30 12 T2B 200 m run 12 Box jump 200 m run 12 kb swing 100 m run 12 burpee 100 m run 12 walking lunge/leg 100 m run 12 air squats 100 m run 12 push ups 100 m run 12 sit ups 100 m run 2RFT

FRIDAY


FRIDAYStrength, Bench Press: 5-4-3-2-1*Complete 5 Ring Rows after each set For Time:50 Calorie Row30 Burpees over the bar10 Thrusters 185#/135# ExtraA. Gymnastics, EMOM x 6: 7 Chest-to-Bar Pull-upsB. Rowing: 4 x 500m Row, 2 Minute rest between intervals ENGINE 50 Cal Row 30 burpee over bar 10 Thrusters 95/65 3RFT  

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