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CrossFit Macedonia

Strength: EMOM 12 Minutes of: -1 Rope ascent (or scale 5 pull ups) (athletes doing the rope climbs, alternate rope climb rounds with 10 pull-ups) -2 Snatch grip deadlifts (work up to heavy double) EMOM 10 minutes: (1-2-3-4-5-6-7-8-9-10) Thrusters @95/65 (10-9-8-7-6-5-4-3-2-1) Seated slamball sit-up to wall @30/20 *The ascending and descending ladders are with a …

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TEAM WOD’s

For time: TEAMS of 3 complete the following for time: -100 Calorie AirDyne -100 Deadlifts @135/95 -80 Calorie Row -80 Power Cleans @135/95 -60 Calorie AirDyne -60 Front Squats @135/95 -40 Calorie Row -40 Ground to Overhead @135/95 -20 Calorie AirDyne -20 Clusters @135/95 *One team member works at a time.

Strength Training

Strength: EMOM 10 Minutes of: -Even: 20 Russian twists @35/26 -Odd: 20 Sledge hammer hits to tire 4 Rounds of 40 seconds of work / 20 seconds’ rest: -Rowing Calories or AirDyne -Push-ups -Double Unders -Toes-to-Bar *1 Round = Row, Burpee, DU’s and T2B **Score = total reps

Fitness

Strength/Stamina: EMOM 10 Minutes of: -Even: 30 Second plank hold (RX+ feet pressed against wall about 1’ up) -Odd: 30 Second box step-ups @20″ with @25/15 pound dumbbells in each hand WOD -1 Complex every 30 seconds for 10 minutes. Complex = 1 Power clean, 1 Push press, 1 Front squat into Thruster RX+ @155/115 …

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CrossFit

Team workout For time: -400 Meter run -100 Thrusters @45/35 -400 Meter run -100 Push-ups -400 Meter run -100 AbMat sit-ups -400 Meter run -100 Ground to shoulder sandbag lifts

Fitness

“MEGATRON” -10 Minutes to find 1 rep max deadlift -3 minutes to strip bar down to 75% of this day’s max deadlift: (20 burpee penalty if you’re not ready) THEN 2 rounds for time of: -300 Meter run w/slam ball @30/20 -3 Deadlifts @75% of today’s 1RM -3 rope climbs -10 Slamball @30/20 -10 Kettlebell …

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CrossFit Macedonia

Skill: Double unders (Coaches review) Then: 7-minute running clock – complete: 300 (600 singles) *EMOM = 5 burpees For time: 12-9-6 of: -Clean & Jerk @135/95 – 95/65 or 75/45 -Slamball @30/20 -Box jumps @30/24

“DIVA 24”

“Diva24”   For time: -24 AbMat Sit ups -24 Kettlebell swings @53/35 -24 Box jumps@24/40 -24 Double unders -24 Toes 2 bar -24 Thrusters @95/65 -24 Push-ups w/feet on vertical bumper plate (thruster bar set up) -24 Double unders -24 Walking lunges -24 Russian twists @53/35 -24 Over the bar burpees -24 Double unders   …

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STEAM TRAIN WOD

TEAM WODS Teams of 3 for time: Each will complete: “STEAM TRAIN” -1000 Meter row -25 Front squats @135/95 (each time load is dropped or racked = 5 burpees added at end) -20 Box jumps @24/20 -15 Wallball sit-ups to 5’ target @20/14 -10 Burpee C2B Pull-ups -5 Man makers @BW *Athlete 1 starts on …

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