Strength WOD #107 Exercise Time and Reps Bench Press *70-80%* 5 reps Every 2 min x 4 1. 30 sec OH BB Unstable Hold 2. 30 sec Hollow Hold 3. 30 sec Chin over Bar Hold Every 90 sec x 5 1 Turkish Get Up (Bottom Up) + 30 Meter OH carry + 1 Turkish […]
Strength WOD #106 Exercise Time and Reps Back Squats 5 reps Every 2.30 X 4 Bench Press 1 x 10 reps *55%* 1 x 6 reps *65%* 4 x 6 reps *65%* Every 2.30 min x 6 Strict Pull Ups (weighted if possible) 5 reps Every 2 min x 4 Exercise guides: Back squats, Bench
Strength WOD #105 Exercise Time and Reps 1. 8 DBL DB Seated Arnold Presses 2. 30 sec Ring Support Hold EMOM 4 Back Squats 5 reps Every 2.30 X 4 Squat Snatch *70-80% of 1RM* 5 reps Every 2 min x 4 Exercise guides: Back squats, Squat Snatch Equipment needed for WOD: Barbell,
Strength WOD #104 Exercise Time and Reps 8 Overhand barbell rows Every 90 sec x 5 1. 8/8 Tall Kneeling anti-rotational DB Press 2. 10 Ring Rows (feets elevated, if possible) Every 90 sec x 6 Back Rack Forward Lunges 5/5 reps Every 90 sec x 4 Exercise guides: Barbell row, Ring Row, Lunges Equipment
Strength WOD #103 Exercise Time and Reps 10 Behind Neck Snatch Grip Push Press *Start with an empty bar and build* Every 90 sec x 5 1 Front Rack Push Press + 1 Behind the Neck Push Jerk + 1 Split Jerk *Start at 30-40% of 1 RM and build* EMOM 6 2 Tempo Pull
Strength WOD #102 Power Snatch Complex 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch Every 90 sec x 5 3 Tall Jerks *start with an empty bar* EMOM 6 Squat Snatch Complex 1 High Hang Squat Snatch + 1 Hang Squat Snatch + Squat Snatch every 2 x 5
Strength WOD #101 Exercise Time and Reps Min 1: 40 sec Plate Deadbugs, Min 2: 20/20 sec KB Side Star Plank EMOM 6 Squat Snatch *70-80% of 1RM* 5 reps every 2 min x 4 2 reps of Tempo Pull Power Clean *5 sec from floor to Power Position, then perform 1 PC* *start with
Crossfit HERO Workout MICHAEL Three rounds for time of: 800-meter Run 50 Back Extensions 50 Sit-Ups Introduction: The “Michael” CrossFit Hero Workout is named in honor of Navy Lieutenant Michael McGreevy, who tragically lost his life during Operation Red Wings in Afghanistan on June 28, 2005. This workout is a tribute to his courage,
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Crossfit HERO Workout RANDY 75 Power Snatches for time (75/55 lbs) Introduction: In the world of CrossFit, Hero Workouts hold a special place as they honor the memory of those who have served with exceptional bravery. One such workout is “Randy,” named in tribute to Randy Simmons, a dedicated SWAT officer who tragically lost
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Crossfit HERO Workout KALSU 100 thrusters (135/95 lb) for time Starting every minute with 5 burpees Introduction: The KALSU workout stands as one of the most challenging and revered Hero Workouts in the CrossFit community. Named in honor of Bob Kalsu, a former professional football player and U.S. Army officer who died in action during
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