wod

Molon Labe CrossFit

Dynamic Warm-up Strength: EMOM 10 Minutes of -Even: Snatch work -Odd: Rest and load weight WOD 3 Minutes to complete: -30 Pull-ups -30 Atomic Sit-Ups @25/15 *Rest 2 Minutes 5 Minutes to complete: -40 Box jumps @24/20 -40 Alternating Dumbbell snatches @50/35 (RX+75/60) *Rest 3 Minutes 7 Minutes to complete: -50 Double unders (150 singles) …

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Molon Labe CrossFit

DYNAMIC WARM-UP EMOM 10 Minutes of: -10 Pull-ups -10 Atomic Sit-ups @25/15 “MATT 16” For Time -16 Deadlifts @275/205 -16 Hang Power Cleans @185/135 -16 Push Presses @135/95 -800-meter Run -16 Deadlifts @275/205 -16 Hang Power Cleans @185/135 -16 Push Presses @135/95 -800-meter Run -16 Deadlifts @275/205 -16 Hang Power Cleans @185/135 -16 Push Presses …

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CrossFit Open Ohio

7:30 a.m. and 8:30 a.m. Endurance WOD as individual option must be started at 7:30am only. The endurance WOD is never posted. Team WODS (7:30 a.m. and 8:30 a.m.) For Time: -20 Pull-ups -10 Calorie Row -5 Push-jerks @135/95 -18 Ring dips -20 Calorie Row -5 Push-jerks @135/95 -16 Pull-ups -30 Calorie Row -5 Push-jerks …

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Molon Labe CrossFit

Dynamic Warm-up Skill work: Burpee pull-overs: 5 sets of 5 reps AMRAP 15 minutes of: -5 Handstand push-ups -10 Front squats @95/65 (no rack) -15 AbMat sit-ups (RX+ Toes to bar) -20 Double unders (40 Singles)

Molon Labe CrossFit

7:30 a.m. and 8:30 a.m. Endurance WOD as individual option (must be started at 7:30am only)   TEAM WODS Teams of 3 Complete AMRAP 7: -50 Back Squats, 155/105 -150 Push-ups 3-minute rest AMRAP 7: -50 Push Press*, 135/95 -150 AbMat sit-ups 3-minute rest AMRAP 7: -50 Power Cleans, 135/95 -150 Pull-ups

Molon Labe CrossFit

7:30 a.m. and 8:30 a.m. Endurance WOD as individual option (must be started at 7:30am only) 10 Rounds for time of: -10 Sandbag thrusters @60/40 -1 Rope climb @15’ -4 Sandbag get-ups @60/40 -2 Deadlifts @1.5 times BW -400 Meter run w/ruck or sandbag Regular WODS For time: -20 Overhead squats -20 Box jump overs …

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Molon Labe CrossFit

Dynamic Warm-up Strength: EMOM 10 Minutes -10 Punch to the Nuts (5 per side) @35/26 AMRAP 10 Minutes of: -6 Box step-ups with load* @20” -1 Rope ascent @15’ -2 Deadlifts @275/205 -10 Push-ups (RX+ feet balanced on barbell plates) *Load for the step-ups is scalable to each athlete. Examples are as follows but not …

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