Competitor’s WOD

Warm up- 800m Run Olympic: 5min EMOM of: 3 Snatch Deadlift, 3 Hang Power, 3 Hang Squat Strength: 3 Rounds of: 10 Deadlifts 10 Negative... Read More

Warm up- 300 Double Unders Olympic: 8,6,4,2 of: Power Cleans For Time (Increase the weight each set) Metcon: Explode WOD Auxiliary: 1mile Jog

Rest Day

Warm up- 40…30…20 of Cal Row Olympic: 5min EMOM of: 4 Snatch Deadlifts, 2 Hang Squat Snatch Auxiliary: 80 GHD Sit Ups (Every min on... Read More

Warm up- 50cal Bike Olympic: 5min EMOM of: 2 Hang Clean, 1 Jerk Metcon: Explode WOD Auxiliary: 10min AMRAP of: 4 Strict Ring MU 7... Read More

Warm up- 800m Run Olympic: 8min EMOM of: 2 Power Snatch Strength: 10-6 of: Shoulder Press Weighted Dip DB Bench Press (20 GHD Sit Ups... Read More

Warm up- 1000m Row Olympic: 5×2 Power Clean Strength: 10-6 of: Deadlift Weighted Chins Negative T2B Metcon: Explode WOD Auxiliary: Every 2min for 10min: 15/10... Read More

Rest Day

Warm up- 40…30…20 Assault Cals (1min Rest) Olympic: 5×5 Heaving Snatch Balance Strength: 5,4,3,2,1 Back Squat Metcon: Explode WOD Auxiliary: 800m Farmers Carry…70/53

Warm up- 5x10cal Bike (30sec rest) Olympic: 5×2 High Hang Squat Clean Auxiliary: 10min EMOM of: 3 Strict Ring MU 20ft HS Walk Metcon: Explode... Read More

Warm up- 800m Run Olympic: 3×3 Power Clean Auxiliary: 10 Rounds of: 6 Pistols 6 DB Snatch…80/55 Metcon: Explode WOD **Road to the 2017 CrossFit... Read More

Rest Day

Warm up- 50cal Bike Olympic: 5min EMOM of: 1 Jerk Complex (Complex= 2 Push Press, 2 Push Jerks into OHS, 2 Split Jerks) Strength: 10-1... Read More

Warm up- 2x500m Row Olympic: 12min EMOM of: 0-4min… 2 High Hang Squat Cleans 4-8min… 2 Low Hang Squat Cleans 8-12min… 2 Squat Cleans Auxiliary:... Read More

Warm up- 800m Run Olympic: Every 30sec for 5min: 2 Power Cleans Auxiliary: 30 Ring Muscle Ups (EMOM 5 Burpee onto plate) Metcon: Explode WOD

Warm up- 1000m Row Auxiliary: Get a partner and Run through Event 1 of the team regionals Metcon: Explode WOD

Rest Day

Warm up- 50cal Bike Olympic: 5×3 Low Hang Snatch Auxiliary: 10-1 of: Bench Press…205/125 (10 pull ups after each) Metcon: Explode WOD

Warm up- 2x800m Run (3min rest) Olympic: 5×2 High Hang Squat Clean Auxiliary: 15…10…5 of: S. Arm DB Snatch…80/50 Ring Muscle Ups Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 7min EMOM of: 1 Snatch Complex (2 High Hang Squat, 2 Low Hang Squat) Auxiliary: 12min EMOM of: 0-3min-... Read More

Warm up- 2x800m Run Auxiliary: 3 Rounds of: 6 Squat Cleans…225/155 22 Chest to Bar Pull Ups Metcon: Explode WOD

Rest day

Warm up- 30cal Row n 30cal Bike Olympic: 5×5 Snatch Grip High Pulls 5×2 Squat Snatch Auxiliary: 3 Rounds of: 150m Sled Drag..225/180 150m Farmers... Read More

Warm up- 800m Run Olympic: 3×3 Squat Snatch Auxiliary: Every 2min for 6min: 20 Thrusters…95/65 3 Rope Climbs Metcon: Explode WOD

Warm up- 800m Run Olympic: 3×3 Power Cleans Auxiliary: Every 4min for 12min: 30/20cal Row 30/20cal Bike Metcon: Explode WOD Auxiliary 2: 3 Rounds of:... Read More

Warm up- 30cal Bike, 30cal Row Olympic: 3×2 TnG Snatch Auxiliary: With a partner of the opposite sex complete the following: 45 Partner Deadlifts…420 (#35’s... Read More

Active Recovery

Warm up- 3x400m Run Olympic: 8min EMOM of: 2 TnG Snatches Auxiliary: 104 Wall Balls…20/14…10/10 7 Deadlifts…405/275 Metcon: Explode WOD

Warm up- 5min EMOM of 50 Double Unders Strength: 3×3 Box Back Squats Auxiliary: 3 Rounds of: 3 Rope Climbs 30 GHD Sit Ups 20... Read More

Warm up- 3x500m Row Olympic: 6×1 Snatch Auxiliary: 15…10…5 of: HSPU’s…12″ (50m Sled Drag after each set…225/180) Metcon: Explode WOD use…205/140 for the power cleans

Warm up: 3 Rounds of: 20cal Bike 40 Double Unders Auxiliary: 30 Squat Snatches…185/125 (EMOM of 2 Ring Muscle Ups) (10min Time Cap) Metcon: Explode... Read More

Active Rest Day Explode WOD

Warm up- 50cal Bike Auxiliary: Every 7min for 21min: 800m Run 20 DB Snatches…70/50 20m HS Walk Strength: 5×5 Front Squat 2x150m Sled Drag…225/135 Metcon:... Read More

Warm up- 3x20cal Row (1min rest) Auxiliary: 7min EMOM of: 3 Ring Muscle Ups 2 Clean n Jerks…225/155 Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 8mins every 30sec: 2 Snatches TnG Auxiliary: 6min EMOM of: 2 Rope Climbs Strength: 9min EMOM of: 2 Back... Read More

Warm up- 2x800m Run Olympic: 3min AMRAP of:  Hang Squat Snatches…185/125 Auxiliary: 3min AMRAP of: Ring Muscle Ups Metcon: Explode WOD