Photo courtesy of Crossfit.com

(Photo courtesy of Crossfit.com)

WOD

Hammer

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds



WOD

(Teams of 2)

70 Cal Bike

60 Hang Power Cleans (115/85)

50 Front Squats

50 Handstand Push-Ups

60 Toes 2 Bar

70 Lateral Bar Burpees



Strength

1. 4 Rounds

a. Alternating DB Bench 8 per arm

b. Band Row 12

2. 4 Rounds

a. Bent Over Rear Delt. Fly   10

b. Ring/Parallete Push-up    12-15

c. Band Press Down     20

Conditioning

10 x 200m Row

– Rest 1 minute –



WOD

2K Bike

– THEN – 

50 Alternating DB Snatch (50/30)

40 Pull-Ups

30 Overhead Squat (95/65)

20 Pull-Ups

Core

4 Rounds

:30 Plank

:30 Right Side Plank

:30 Left Side Plank

:30 Rest



Strength

E2MOM x 10 Minutes

Squat Clean

(Drop & Reset each rep)

2×3

3×2

WOD

AMRAP 10

10 Deadlifts (225/155)

30 Double Unders



Happy Birthday Tommy!

Another special birthday workout, this one in celebration of Coach Tommy’s birthday!

BIRTHDAY WOD

AMRAP

19:95

Buy in: 29 Squat Cleans (135/95)

-Then-

11 Deficit HSPU (4″/2″)

11 Toes 2 Bar

11 Box Jump Overs (24/20)



5amgrouprow

 

Strength

E2MOM x 10

Snatch

Ascend to a heavy 1 on the day.

WOD

AMRAP 12

15 Hang Power Snatch (95/65)

15 Lateral Bar Burpee

15 Wall Balls (20/14)



Happy Birthday Kellner

WOD

(Teams of 2)

2.5K Bike

– Then –

3 Rounds

25 Lateral Bar Burpees

25 Clean & Jerk (155/105)

250 Double Unders



WOD

(Teams of 2)

2 Rounds

4 Minutes per station, 2 Minute rest between sessions

1. 40 Cal Row + Burpee 2 Plate

2. 50 Box Jump + Pull-Ups

3. 400m Run + DB Shoulder 2 Overhead (50/30)



Congratulations to Tommy S. on the birth of his new baby boy!

WOD

(Teams of 2)

AMRAP 10

Partner 1: 18/15 Calorie Bike

Partner 2: Double Unders

-Partners continuously switch upon completion of calories, score is double unders-

AMRAP 15

(Break up as needed)

2K Row

75 Partner MB Sit ups

50 Alternating DB Snatch (70/50)

25 Synchro Burpees



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