Main – WOD

Metcon (Time)

12-9-6-3-6-9-12
Dead lift (185/135)
Pull ups

Main – WOD

Chin up, partner assist/ resist

Metcon (Time)

For Time:
20 Dead lifts (225/160)
50 Burpees
20 Box jumps 24″/20″
50 KB Snatches (25L/ 25R) 1.5/1.0

Main – WOD

Heaving Snatch Balance (3×5)

DU Bear (Time)

5 RFT
1 Bear complex (95/65)
30 Double unders
–Bear Complex consists of 7 sets of the following:
1 Power clean
1 Front squat (the power clean and front squat are 2 separate movements)
1 Push press
1 Back squat
1 Push press
this equals 1 repetition of the complex

Main – WOD

SOTS Press, Front Rack Clean Grip (5×3)

Metcon (Time)

3 RFT
20 MB Cleans (20/14)
10 HSPU
20 Wall balls (20/14)

Main – WOD

Pull ups, Partner assist/ resist

Partner assists the up, partner pulls down during down. Athlete lowers slowly, resisting pull, and under control

Metcon (Time)

10 Rounds:
10 Russian Swings (5L/ 5R) 1.5/1.0
10 Push Ups
10 Sit ups

Main – WOD

The CrossFit Football Total (Total Weight)

Main – WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Main – WOD

Zercher Squat (7×2)

Metcon (Weight)

Complete 5 rounds of:
3 Power Snatches (TNG)
3 Snatch pulls
3 High Hang Snatch
Increase weight each round, work up to highest weight.
3min rest between each round

Main – WOD

NO 5 PM WOD Today.

Metcon (Time)

5 RFT
10 ALT TGU
5 KB Swings
10 ALT KB Snatch
10 ALT Pistols

Bench Press (3×5)

Main – WOD

Make sure to wish Coach Natalie a very Happy Birthday today!

Natalie’s B’Day WOD (AMRAP – Rounds and Reps)

19min AMRAP
2 Front Squats (225/ 160)- NO RACK!
19 Burpees
83 Double unders