Tuesday the 28th

I.
3 Rounds (NFT)
10 Dislocates
10 Jumping Lunges
10 V-ups

II. (NFT)
25 Calories on Rower
50 Push Ups
25 Strict Pull-Ups

III.
5RM Bench Press

IV.
Partner Chipper  (break work/reps as desired)
25 Bar Muscle Ups
75 Calorie Row
125 Pull-Ups
275 Double Unders

V.
Every 2 Minutes for 14 Minutes
w/ a partner
20 Wallballs (20/14#)
ME Weighted Sit-up (25/15#)
One partner completes full 2 minutes of work before switching with partner.

VI.
3 Rounds (NFT)
10 Scorpions
5 Strict T2B
20s Squat Hold

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Filed under 3 Rounds, accessory work, crossfit, EMOM, fitness, interval training, Power Lifting, strength & conditioning, WOD

Monday the 27th

PARTNER MONDAY

I.
3 Rounds (NFT)
15 Calories on Bike
15 Overhead Squats w/ Empty Bar
15 Kettlebell Swings

II.
EOMOTM until failure w/ a partner
4 Squat Snatch 165/115lbs
Weight increases 10/5lbs each round
4 Snatch total each round, work does not always need to be spread evenly (2/2 3/1 4/0 Just get as far as possible)

III.
Partner “Double Diane”
42 Deadlift 225/155lbs
42 Handstand Push Ups
30 Deadlift
30 Handstand Push Ups
18 Deadlift
18 Handstand Push Ups
Break up work any way.

IV.
For 20 Minutes w/ a partner
1 Minute on, 1 Minute off
Max Calories on Bike
Partner 1 Rows 1 Minute
Partner 2 Rows next Minute
Switch back and forth.

V.

3 Rounds (NFT)
10 Hip Extensions
10 BB Strict Press
10 Scorpions

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Filed under 3 Rounds, amrap, crossfit, Team WOD

Friday the 24th

I.
3 Rounds
4 Thrusters 135/95#
20 Double Unders

II.
17.5

III.
10 Min bike/run/row at easy pace

IV. (Optional)
Deadlift
3×3 (70+%)

V.
3 Rounds (NFT)
10 Step-ups (20″)
10 Dislocates
30s Plank Hold

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Filed under 3 Rounds, community, competition, crossfit, crossfit government island, CrossFit Open, WOD

Thursday the 23rd

I.
3 Rounds
15 Calorie Row
10 Good Mornings
10 GHRs

II.
EMOM (10) of 1 Clean at 80+%

III.
5 Rounds
12 DB Deadlifts (pair 50/35#)
09 DB Hang Cleans
100m Run

IV.
10 min. Bike (easy pace)

V.
3 Rounds (NFT)
40s Superman Hold
7 Inch Worms

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Filed under crossfit, EMOM, Olympic Weightlifting, strength & conditioning, WOD

Wednesday the 22nd

I.
3 Rounds (NFT)
07 Thrusters 95/65#
25 Double Unders
1 Legless Rope Climb

II.
4×4 Back Squat (Start around 80%)

III.
AMRAP (7)
15 Bar Facing Burpees
3 Rope Climbs/6 L Pull-ups

IV.
5 Rounds
8 Calories on Bike
10 Ring Rows
Rest :60

V.
3 Rounds (NFT)
12 GHD Sit-ups
30s HS Hold

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, Power Lifting, strength & conditioning, WOD