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 Power: Box jumps 5 Sets of 5 reps – lateral box jumps *1 rep equals lateral jump to box top then lateral jump off box top to opposite side Start with plates stacked up or on 20” box. Work up to 30” plyo box For time: 21-15-9 of -Toes to bar -Calorie row …

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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

CrossFit Total

DYNAMIC WARM-UP CrossFit Total Athletes will have 1 class session to determine: 1RM -Strict Press -Back Squat -Deadlift Total = Score  

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: Tempo Front squats @3323 7 Sets of 2 reps (work up to 70% 1RM for the final 3 sets) The First Number – The first number refers to the lowering (eccentric) phase of the lift. The Second Number – The second number refers to the amount of time spent in the bottom …

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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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