Strength: Overhead Squat 5×1 (70%) WOD: For time: 400m Walking Lunges 800m Run

Strength: Power Clean & Jerk 4×1+1 (70%) WOD: 10 Rep Max Back Squat

Strength: Hang Snatch 5×2 (70%) WOD: For time: 35 Unbroken Wallballs 20/14 30 Box Jumps 24/20 30 Cal Ski Erg or Row Note: For the wallballs if you break you must start over. If you fail them three times you will need to do 20 burpees in order to move on to the next movement.

Strength: Front Squat 3×2 (70%) WOD: 3 Rounds for time of: 2 Rope Climbs 250/220m Row (sub 1 minute time) Penalty for not making sub 1 minute row, 1 Rope Climb. Still must finish row to 250/220. Rope climb is added to your next round and after your third round you must do a rope…

Strength: Snatch Pull 3×2 (70%) WOD: For time: 250 Kettlebell Swings 53/35

Strength: Snatch 5×1 (75%) WOD: 15 Minute EMOM of: Min 1 – 100 Single Unders Min2 – :30 Sec L-Sit Min 3 – 20 DB Snatches 50/35

Strength: Power Clean 5×2 (75%) WOD: 4 Rounds for time of: 10 Front Squats 135/95 10 Lateral Burpees Over the Bar

Strength: Power Snatch 5×2 (75%) WOD: For time: 100/70 Cal. Assault Bike “Tabata” 1-1 Burpee penalty for each cal. not completed during tabata.

Strength:  Back Squat 5×2 (75%) WOD: For time 21-15-9 of: Dive Bombers Hang Power Clean 115/80 800m Run

Strength: Clean Pull 3×2 (75%) WOD: 5 Rounds for time of: 15/12 Rower or 12/10 Cal. Assault Bike 7 Back Squats 225/160

Strength: Clean & Jerk 5×1 (90%) Skill: Gymnastics

Strength: Front Squat 1×1 (90-95%) WOD: 10 Rounds for heaviest load: 1 Rep Max Thruster Between every round you must complete 100m Run 5 Handstand Push-Ups If you fail a thruster attempt you must stay at the weight you last achieved and finish the rest of the 10 rounds at that weight. Word to the…

Strength: Clean & Jerk 1×1 (90-95%) WOD: 20 Minute AMRAP of: 100 Double Unders 50′ Handstand Walk 100 Double Unders 50 Burpees 100 Double Unders 50 Hollow Rocks 100 Double Unders 50 Pistols

Strength:  Snatch 1×1 (90-95%) WOD: For Load: 5 Deadlifts + 1 Squat Clean AHAP

Strength: Overhead Squat 5×1 (80%) WOD: For time: 20 Strict Chest to Bar Pull-Ups 40 Unbroken Kettlebell Swings 70/53 400m Run (Sub 2 min pace) You will receive a penalty if your run is not sub 2 minutes. 8 Minute time cap.

Strength: Power Clean & Jerk 5×1+1 WOD: 6 Rounds for time of: 1 Bear complex 185/130 30 Unbroken Double Unders

Strength: Hang Snatch 5×3 (80%) WOD: “Tabata” of each for reps: -Bottom to bottom -Hollow Rocks -Push-Ups w/plank hold (for rest) 8 rounds of each movement.

Strength: Front Squat 5×2 (80%) WOD: Teams of 3 15 Minute AMRAP of: P1-100m Run P2-ME Box Jumps 24/20″ P3-ME Hang Power Cleans 95/65 Score is total reps of BJ and HPC.

Write a comment:

You must be logged in to post a comment.

©2015 NATURAL SELECTION CROSSFIT. ALL RIGHTS RESERVED