Black/Blue/Grey WOD
“Green Machine”
7 Rounds For Time of:
5 Devil’s Press (50/35)
10 Toes-to-Bar
25 Double Unders
Black/Blue/Grey WOD
“Green Machine”
7 Rounds For Time of:
5 Devil’s Press (50/35)
10 Toes-to-Bar
25 Double Unders
Black/Blue/Grey WOD
“CrossFit Open WOD 24.3”
All for time:
5 rounds of:
10 thrusters (95/65) (65/45)
10 chest-to-bar pull-ups (Jumping Chest-to-Bar Pull-Ups)
Rest 1 minute, then:
5 rounds of:
7 thrusters (135/95) (95/65)
7 bar muscle-ups (Chin-over-Bar Pull-Ups)
Time cap: 15 minutes
Black/Blue/Grey WOD
“Lynne”
5 Rounds For Total Reps:
Max Set Bench Press (Men – Bodyweight, Women – 3/4 Bodyweight) (M – 3/4 BW, W – 1/2 BW) (M – 1/2 BW, W – 1/3 BW)
Max Set Strict Pull-Ups (Kipping Pull-Ups) (with Bands)
*Start each movement (NOT each round) every 3 minutes
Black/Blue/Grey WOD
“Road Runner”
As Many Rounds As Possible in 20 Minutes of:
400m Run
24 Strict Sit-Ups
6 Clean & Jerks (165/110)
*If you can complete 5 Rounds under 20 minutes, then it is For Time
Every Minute On the Minute Complete 1 Hang Snatch (Power or Squat) for 11 Sets
Then…..
Black/Blue/Grey WOD
“Osprey”
5 Rounds For Time of:
12 Knees-to-Elbows (Toes-to-Bar) (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
12 Weighted Pistols, Alternating (35/20) (Pistols) (Assisted) (Goblet Squats)
Black/Blue/Grey WOD
“Open WOD 24.2”
As Many Rounds As Possible in 20 Minutes of:
300m Row or 300m Run or 300m Ski or 750m Bike
10 Deadlifts (185/125)
50 Double Unders
*Please give anyone that is actually signed up for the Open priority over the rowers today
Black/Blue/Grey WOD
“Mama Bear”
For Time:
2 Rounds of:
16 Deadlifts (135/85)
16 Toes-to-Bar
16/12 Push Ups
2 Rounds of:
12 Deadlifts (225/155)
12 Toes-to-Bar
12/9 Push Ups
2 Round of:
8 Deadlifts (315/205)
8 Toes-to-Bar
8/6 Push Ups
Black/Blue/Grey WOD
“Love & War”
4 Rounds, Each Round Starting Every 6 Minutes:
24/18 Calorie Bike
18 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
12 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
6 Snatches (135/85) (95/65) (65/45) (45/35)
*Score = Your Slowest and Fastest Round Times Added Together
*If you cannot complete a round inside of 6 minutes, then just complete 4 Rounds For Time