wellness

CrossFit

Strength: Front Squat Every 90 Seconds for 5 rounds 5-4-3-2-2 NOTE: Full 2 second stop in the hole. Move through the rep structure to a heavy double. For time: -2 Squat cleans @135/95 (Options: 95/65 – 75/55) -20 Double unders (40 singles) -4 Squat cleans @135/95 -40 Double unders (80 singles) -6 Squat cleans @135/95 …

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THE SEVEN

Strength: Back squat 10 Minute running clock to work up to HEAVY double “THE SEVEN” 7 Rounds for Time -7 Handstand Push-Ups -7 Thrusters @135/95 -7 Knees-to-Elbows -7 Deadlifts @245/165 -7 Burpees -7 Kettlebell Swings @70/53 -7 Pull-Ups *30 Minute time cap A suicide bomber killed seven CIA officers and one Jordanian officer at a …

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Molon Labe CrossFit

Speed/Strength: Deadlifts with bands Warm up then: -2@30% -2@ 40% -2@ 50% Then: -5 rounds of 1 rep @ 60% Watch the video for set-up. 5 Rounds for time of: -1 Rope ascent @15’ -5 Slamball burpees @30/20 -5 Wallball shots @20/14

CrossFit Gym

“DREIDEL FATE” Class spins dreidel to determine class wod. Each class will have slightly different wod depending on where dreidel lands. There will be 4 spins to determine the wod: 1st spin – rounds 1, 2, 3, or 4 2nd spin – metabolic conditioning (dependent on how many rounds for wod: 1,2,3,4 rounds) 1 – …

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Gym – CrossFit

Team WODS – 2 man teams 20 Rounds for time of: -10 Wall-ball shots @20/14 -6 Cleans @135/95 -10 Pull-ups *Split up work as needed. Both athletes can work at the same time.

CrossFit Ohio

Strength: Front squat -3 Front squats every 2 minutes for 12 minutes (6 rounds) (work up to a heavy triple) 5 Rounds for time of: -5 Handstand push-ups -10 Squat cleans @155/115 Afterburner: 4 x 400 meter sprints *rest 2/3 minutes between rounds

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