August 2019

WOD AMRAP in 20 minutes 3 Muscle ups 7 Power Snatches 95/65lb 10 Box Jumps 24/20” Post rounds to the Zen.

WOD For 20 minutes: 10 deadlifts 10 strict handstand push-ups After the 20 minutes, Do SCALES and 50 GHD sit ups. Multiply deadlift load by reps completed and post to the Zen.

WOD 3 Rounds for time of: Run 400m 21 Burpees 12 Pull ups AFTER WOD do 5 sets of push ups @40% of max Post times to the Zen.

EMOM for 15 minutes: First five minutes on the minute: Hang squat clean x3 Second five minutes on the minute: Hang squat clean x2 Third five minutes on the minute: Hang squat clean x1 THEN: Back Squat 3×3 @80% Push ups 5 sets at 35% of max Scales for 10 minutes Post clean weight and

WOD AMRAP in 20 minutes 2 Rope Climbs 20 One Legged Squats 40 Double Unders Post rounds completed to the Zen.

WOD AMRAP in 20 minutes 7 Toes to bar 14 Wall Balls 200m run Post rounds completed to the Zen.

WOD For time complete the following Deadlift 1.5x bodyweight 10,9,8,7,6,5,4,3,2,1 rep rounds Push ups 20,18,16,14,12,10,8,6,4,2 rep rounds Squat Clean 3/4 bodyweight 10,9,8,7,6,5,4,3,2,1 rep rounds Set up two barbells and storm through for time!

WOD 3 Rounds for time of: Run 400m 21 Kettlebell Swings 55/35lb 12 Box jumps Post times to the Zen.

WOD/Weightlifting: 5 Rounds for time and For load…. 5 Snatches (squat) using 75%-80% of max. 10 Strict pull ups After WOD: work on L-sits for 10 minutes. Post loads and times to the Zen.

WOD (compliments of Crossfit.com 3 rounds for time of: 3 minutes of handstand hold in as few sets as possible (AFSAP). After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round. After WOD practice Scales. Post time to