Press H3 (build quickly to a heavy 3 rep press) __________ OTM 5 5 Push Press (every minute on the minute perform 5 push presses with previous press weight) __________ Alt 2 Min x3 5 Depth push up 5 DB Ext Rot (10/15#) (Every 2 minutes alternate between depth push ups and ext rotations) […]
Front squat 3-3-3-3-3 For time: 30 DB Squat Cleans Choose heaviest DBs you can manage. […]
AAAAAHHHHHH!!! AMRAP 10 min: 30 Double unders 15 Power snatch (75/45#) This is the first WOD in the CrossFit Open. Welcome to the competition guys (even if it’s just in house)! Jump in with both feet. Have fun, do your best and don’t look back. It’s on! […]
Your lungs are on fire, legs are like lead and it feels like you’re moving through quicksand. It’s OK. You’re just at another CFW Tuesday WOD. You’re used to feeling like that. At some point in your CrossFit journey, you begin to Embrace The Suck. No, you don’t enjoy it. The work is as hard […]
“Jailbreak” For time: Run to railroad (the South one) and back. Then complete 3 rounds of: 25 Prisoner jump squats 15 Pull ups 5 Handstand push ups […]
