WOD: 4 Rds for time of 5 Bear Complex 135/95 200m Sprint

WOD: 10 Min AMRAP of 5 Burpees 15 Russian KB swings 53/35

WOD: 20 Min EMOM of 2 Deadlift 315/220 This is an EMOM, but recommended method is 1 rep every 30 seconds

WOD: Memorial Day Murph 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 Mile Run Note: wear 20# vest if you have one.

WOD: 12 Minute AMRAP of 10 Pistols, alternating 30ft Handstand Walk

WOD: 12 rounds For time 4 Strict Press 95/65 8 Chest to Bar Pull-Ups 12 Jumping Squats to 6″ target

WOD: 18 EMOM of 1st min. 10 Back Squats, 135/95 2nd min. 12/8 Cal Row 3rd min. 14 Hand Release Push-Ups

WOD: 21-15-9 for time Handstand Push-Up Power Snatch 95/65 Box Jumps 30/24

WOD: 12 AMRAP of 100m Run 10 Pull-Ups 10 Push Press 115/85 (no racks)

WOD: 8 rounds for time 8 Alt. Pistols 8 Hand Release Push-Ups

WOD: 5 rounds for time 15 Overhead squats 95/65 400m Run

WOD: 21-15-9 for time Thrusters 95/65 Double-Unders Push-Ups Front Squats 95/65 Double-Unders Pull-Ups 20 Minute time cap.

WOD: 18 Min AMRAP of 400m Run 10 Burpees 20 Toes to Bar 30 Walking Lunges

WOD: 15 mins to establish 1 RM deadlift Then Every 2 minutes for 5 rounds 20 Deadlifts 225/155 10 Strict DB Shoulder Press 35/20 100m Medball Sprint 20/14 2 Min break between rounds

WOD: 3 rounds of “TABATA” “Tabata” Row Rest 1 minute “Tabata” Burpees Rest 1 minute “Tabata” Row *The TABATA interval is 20 sec. of work, 10 sec. of rest. For 8 intervals Note: Your TABATA score is the least number of calories rowed or reps performed in any of the 8 intervals.

WOD: 5 rounds of 3 min AMRAP of 5 Handstand Push-Ups 5 Double Kettlebell Snatches 53/35 *only completed rounds count as score. 2 Minute rest in-between each round.

WOD: 17 min. AMRAP of 1 Rope climb 7 Back Squat (w/rack) 185/130 30 Double-Unders

WOD: For time 21 Deadlifts 225/155 200m Run 15 Deadlifts 225/155 400m Run 9 Deadlifts 225/155 800m Run 20 min. time cap.

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