WOD

OPEN GYM 10AM-Noon

Suggested WOD

“ANGIE” 

FOR TIME

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats 

Cool Down

5:00 Slow Pedal on Bike 

8AM Bootcamp

9AM CrossFit

WOD

Strength/Skill 

PARTNER STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to 5 Rep TNG Power Clean

*Score is the combined weight of the heaviest successful lift for both partners in the 15:00 

Workout 

PARTNER WORKOUT 

Teams of 2…

AMRAP x 15 MINUTES

5 Power Clean (115/75)|(95/65)

7 Hang Power Clean

9 Push Press

*Partner 1 completes a full round while Partner 2 rests 

WOD

Workout 19.4

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Snatch weight 95/65 lb.
Time cap: 12 minutes

WOD

Workout 

PRE-OPEN WORKOUT 

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Slam Balls + 4 Alt. V-Ups

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Russian KB Swing + 4 Alt. Lunges

MIN 2 — Row or Bike, Moderate Effort 

Cool Down

5:00 Rebound & Nasal Breathing

*Lay on your back and breathe! 

WOD

Workout 

TRIPLE AMRAP 

AMRAP x 8 MINUTES

200m Run

10 DB Thrusters (40/30)|(20/15)

8 Box Jump Over (24/20)

-Rest 1:00-

AMRAP 6 x MINUTES

100m Run

8 DB Thrusters (40/30)|(20/15)

6 Box Jump Over (24/20)

-Rest 1:00-

AMRAP 4 x MINUTES

50m Run

6 DB Thrusters (40/30)|(20/15)

4 Box Jump Over (24/20) 

Upper Body Pump

3 SETS

13 DB Supinated Curl

13 DB Bent Over Row

13 DB Hammer Curl

-Rest As Needed b/t Sets-

*Reps must be done unbroken