Paleo WOD #3

AMRAP in 5 minutes:

Hang Power Clean 10,8,6,4,2 (135/95)

Shuttle Sprint 20m, 40m, 60m, 80m, 100m

CrossFit Olympic Total

Snatch 1-1-1

Clean and Jerk 1-1-1

Score is the sum of the best of your three attempts at each lift

Jackie

For Time:

Row 100m

50 Thrusters (45/35)

30 Pull-ups

Strictionary

For Time:

Run 1 Mile

21 Strict Pull-ups

21 Strict Handstand Push-ups

Run 800m

15 Strict Pull-ups

15 Strict Handstand Push-upsRun 1 Mile

Run 400m

9 Strict Pull-ups

9 Strict Handstand Push-ups

Paleo WOD #2

AMRAP in 12 minutes:

100 Kettlebell Swings (53/35)

100 Burpees

*partition the movements as you like

Paleo WOD #1

18 minute time limit:

21-18-15-12-9-6-3 rep of

Wall Ball Shots (20/14)

Dead-lift (115/75)

Box Jump (24/20)

Jonestown Sprint

20 Push Press (65/45)

20 Burpee Pull-ups

10 Push Press

10 Burpee Pull-ups

then...

7 attempts at Max Broad Jump

Feelin' 15 Again

3 Rounds for Time:

15 Power Snatch (75/55)

15 Overhead Squats (75/55)

Swim WOD

In groups of 5:

Swim 100 lengths of the pool (20m)

Row 10,000 meters

500 Push-ups

1,000 Flutter Kicks

*swimmer decides rotation, each swim must conclude by going down the slide

Red Velvet Antler

AMRAP in 8 minutes:

2 Wall Climbers

4 Shoulder Press (75/55)

8 Floor Wipers (L+R=1) (75/55)

then....

3-3-3-3-3

Snatch Balance @ 75% of 1RM Overhead Squat

Burpee Suicides

EMOTM run and do burpees

2 Rounds

Sprint 10 yards out, Sprint back and do 1 Burpee

Sprint 20 yards out, Sprint back and do 2 Burpees

Sprint 40 yards out, Sprint back and do 4 Burpees

Sprint 80 yards out, Sprint back and do 8 Burpees

Sprint 40 yards out, Sprint back and do 4 Burpees

Sprint 20 yards out, Sprint back and do 2 Burpees

Sprint 10 yards out, Sprint back and do 1 Burpee

"Before yesterdays workout I had no idea I had a muscle in my butt" -Purdy

3 Rounds for Reps:

5 Minute AMRAP

3 Power Cleans (115/75)

6 Walking Lunges (115/75)

9 Deadlifts (115/75)

Super Saturday

WOD #1

Find your 1RM Hang Snatch

WOD #2

Run 2 laps (800m) around gym in groups of 2-3 with a  Sandbag

WOD #3

Perform 10 Rope Climbs

Ya gotta get UP to get DOWN

Turkish Get-ups 

10-8-6-4-2

and

Bar Muscle-ups 

5-4-3-2-1

30 Minute Workout

AMRAP in 30 minutes

10 Push Press (95/65)

10 Front Squats (95/65)

15 Kettlebell Swings (53/35)

20 Sit-ups

25 Wall Ball Shots (20/14)

400m Run

Amanda

9-7-5

Snatch (squat snatch) 135/95

Muscle-up