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Molon Labe CrossFit

DYNAMIC WARM-UP Strength: 1 minute of max snatches @75/55 Rest 1 minute 1 Minute of max lateral barbell skiers Rest 1 minute *Repeat above for 3 total rounds: Score = total reps “G.I. JANE” For time: -100 Burpee pull-ups *15-minute cap

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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Molon Labe CrossFit

Dynamic Warm-up (Add in pistols as part of the warm-up) WOD 7 Rounds of: -1 min: Max Calories, AirDyne, Assault Bike or Rower -2 min: Rest -1 min: Max Meters, Bear crawl (RX+ wear a ruck/vest) -2 min: Rest

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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CrossFit

Dynamic Warm-up Skill/strength EMOM 10 Minutes of: -Even: 5 Push press @60% 1RM -Odd: 10 Box jumps @24/20 WOD “AMANDA” 9-7-5 Reps for time of: -Muscle-ups -Snatches @135/95

Advocare

Dynamic Warm-up Strength: Romanian Deadlifts 3×12 then In-between sets complete a :30 second plank holds WOD 4 Rounds for time of: -10 Strict pull-ups (RX+ Hold Med ball @14/10 between feet) -3 Squat Clean into Jerk @155/105 (RX+ @175/125) -50 Double unders (100 Singles)

CrossFit Open

7:30 a.m. and 8:30 a.m. Endurance WOD as individual option (must be started at 7:30am only) Team WOD Finish as much as possible in 25 min -10 Rope ascent @15’ -20 Deadlifts @275/205 -30 Handstand push ups -40 Slamball @30/20 -50 Standing to full squat to vertical jump (touch pull-up bar) -60 Pull-ups -70 Wall-ball …

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Molon Labe CrossFit

DYNAMIC WARM-UP Strength: EMOM 10 minutes of: -Even: 5 Push press @135/95 -Odd: 5 Strict handstand push-ups (RX+ 2X45 pound plates per side deficit) Complete as much of the Hero WOD “GATOR” as possible in 26 Minutes 8 Rounds for time of: -5 Front squats @185/135 (no rack) -26 Ring push-ups U.S. Army Specialist Christopher …

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