Skill Work: Tabata Hollow Rock – then Tabata Superman Weightlifting: Romanian Deadlift E2MOM 14 minutes of 5 RDLS at 40-45% of your 1 rep max Deadlift WOD: AMRAP in 20 Minutes 50 Calorie Row 35 Wall ball shots 20/14 lb 10/9′ rx+ 30/30 lbs 20 Power Clean 135/95 lb Today’s workout is a long duration…

Skill Work: Tabata Burpee Box Jumps (AMRAP – Reps) Tabata Burpee Box Jumps 24/20″ rx+: 30″/24″. Your score will be total reps across all 8 rounds Weightlifting: Back Squat E2MOM 16 Mins 4 Back Squats at 75% of 1 rep max WOD: 4 rounds for max reps: 1 minute Power Snatches 115/75# rx+155/105 1 minute…

Skill Work: Tabata L-Sit Pull-ups Weightlifting: Power Snatch + OHS (EMOM 10 mins 1 Power Snatch + 1 OHS at 70%). We are going to work at 65-70% of our best Snatch for this EMOM, 1 Power Snatch + 1 Over Head Squat WOD: For time, CAP 21 minutes. With a running clock complete: 15-12-9…

Skill Work: Pistols EMOM 6 mins 5 Alternating pistols one each leg. Use a kettle bell as a counter balance if you are still progressing on this skill. Weightlifting: Bench Press E2MOM 12 mins 3 Bench press at 85% of 1 rep max WOD: Rankel – 20-Minute AMRAP of: 6 Deadlifts, 225#/155# 7 Burpee Pull-ups…

Skill Work: EMOM 6 mins 4 weighted pull ups. Weightlifting: Squat Cleans. E3MOM 12 Mins, work up to a new 2 rep max squat clean, it does NOT have to be touch and go, start at 85% of your max and add from there. WOD: 4 rounds for time: • 60 Double Unders • 15…

Skill Work: Muscle-ups EMOM 6 Mins 2 Ring muscle ups Weightlifting: Push Press E3MOM 12 mins work up to a new 3 rep max push press, start at 85% of your 1 Rep Max WOD: AMRAP 12 Minutes 2-4-6-8-10….etc Ring Dips American Kettle Bell Swings 32/24 KG  

Skill Work: Tabata Hand Stand Hold Weightlifting: Front Squat E3MOM 12 mins work up to a new 3 Rep Max Front Squat, start at 85% and work up! WOD:8 Minute AMRAP of: • 10 Sumo Deadlift High Pull 115/75# • 10 Toes to Bar

Core: Tabata Plank Holds/ Flutter Kicks Alternating Weightlifting: Deadlift E3MOM 12 mins, work up to a new 1 rep max deadlift, if you feel like you are not up for a new 1RM stick with 90% for 4 singles WOD: 2 Rounds For Time • 25 Row (calories) • 25 Burpees • 25 Deadlifts 115/75#…

Murph Challenge 2018 – May 28th Join us at CrossFit One World on May 28, 2018 for our annual Murph Challenge WOD. The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor Navy SEAL Lieutenant Michael Murphy,…