Skill Work: Double-Unders Complete double unders within a 7 minute clock. (10-20-30-40-50-60.etc..) Increase by 10 reps, record your highest set. Weightlifting: Thruster E2MOM 12 mins 1 thruster, go for a new 1 Rep Max WOD: AMRAP in 13 Minutes of 30 Sit-ups 25 Push-ups 20 Box Jump 24/20″

Gymnastics: Handstand Pushups Tabata Hand Stand Hold, Handstand Push Ups, RX+: Tabata STRICT Handstand Pushups If you are a beginner look to work on Hand stand holds on the wall. Weightlifting: Snatch Grip Push Press E3MOM 15 Mins 2 Snatch Grip Push Press plus 1 Overhead Squat. Go for your 1 rep max! We will…

CrossFit Open Workout 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of…

Capacity: Assault Bike 30 Calories on the Air Assault Bike. This is an all out SPRINT FOR TIME! Weightlifting: Power Clean + Hang Power Clean EMOM for 10 Minutes 1 Power Clean plus 1 hang Power Clean at 80% of your 1 rep max. WOD: Annie (For Time) 50-40-30-20-10 of: Double-unders Sit-ups

Gymnastics: Muscle-ups and ring dips EMOM 6 mins 3 Ring Muscle Ups plus 4 ring dips Weightlifting: Hang Power Snatch EMOM 10 2 Hang Power Snatch from below the knee. Work at 75% of your max power snatch WOD for Time: 400 meter run 30 burpee box jumps 400 meter run 30 KettleBell snatches 24/16kg…

Core: Tabata L Sit Hold / Plank Hold Alternating Weightlifting: Thrusters E2MOM 10 Minutes 2 thrusters at 85% of max, alternate with 1 ROPE climb on the even minute! WOD: 3 Rounds for Time: 1 Minute of Dumbbell thrusters 35/20 lbs rx+ 50/35 1 Minute of Row for Calories: rx+ assault bike calories 1 minute…

Capacity: 30 Calorie Row For Time Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 10 Mins 2 Snatch Push Press plus 3 OHS @ 95%. We will have different variations of this exercise of snatch grip push press + Over head Squat! WOD: For Time -CAP 16 Minutes 10-1:  Lateral Burpee Over bar…

CrossFit Open 18.4 18.4 RX (men/women): Diane: 21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts, 225/155 15 handstand push-ups 9 deadlifts, 225/155 9 handstand push-ups Then: 21 deadlifts, 315/205 50-ft. handstand walk 15 deadlifts, 315/205 50-ft. handstand walk 9 deadlifts, 315/205 50-ft. handstand walk Time cap: 9 minutes VARIATIONS: Rx’d: (Ages 16-54) Men deadlift 225…

Capacity: Max Effort 500m Row for Time. This is a 3 X 500 WITH 1 MINUTE REST IN BETWEEN METER ROW, RECORD YOUR SLOWEST 500! Weightlifting: Snatch EMOM 1 Full Squat Snatch starting at 75%. Increase each minute, and record your heaviest set WOD: Half “Cindy” (AMRAP – Rounds and Reps) AMRAP 10 Mins 5…

Skill Work: Weighted Pull-ups EMOM 6 mins 4 weighted Pullups Weightlifting: Romanian Deadlift E2MOM 12 mins 4 RDL at 50% of max DL. Alternate with a straight set of bar muscle ups or chest to bar pull ups on alternate minute WOD: Rankel 10-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings,…