WOD 13082015

A. SKILLS: Pistols   B. 4 Rounds of: 10 Strict Toes to Bar 10 Strict Ring Dips 50 Double Unders 10 Strict Chin Ups 10 Pistols (per leg) 2 Legless Rope Climb    

WOD 12082015

A. SKILLS: Tire Flip   B. 3 Rounds For Time: 10 Tire Flips 200m Farmer Carry 40 Sit Ups  

WOD 11082015

A. STRENGTH: Overhead Squat 5-5-5-5-5   B. AMRAP 12′: 5 OHS (60/45kg) 10 Toes to Bar 20 Double Unders    

WOD 07082015

A. OPEN GAMES 14.5: 21-18-15-12-9-6-3 Thrusters (42’5/30kg) Burpees Facing the Bar   B. Surprise      

WOD 06082015

A. STRENGTH: 20′ to 1RM of Clean&Jerk   B. “Double Grace” 60 Clean&Jerk (60/42’5kg)  

WOD 05082015

A. EMOM 10′: Even: 3-5 Heavy SDHP Odd: 7-10 Ring Dips   B.  15/10/6 For time: SDHP (60/45kg) Bar Muscle Up

WOD 04082015 “Coach Javi’s Return”

A. STRENGTH: Strict Pull Ups 5-5-3-3-3-1-1-1   B. AMRAP 14′: 3 WallBall Shots 3 Box Jumps 3 Pull Ups 6 WallBall Shots 6 Box Jumps 6 Pull Ups 9 WallBall Shots 9 Box Jumps 9 Pull Ups …

A. OPEN GAMES 15.4: Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean…

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WOD 30072015

Every 6 minutes, for 36 minutes (6 sets): Run 400 Meters 80 Double-Unders 40 Kettlebell Swings (32/24 kg)*   *Courtesy of Crossfit Invictus      

WOD 29072015

A. STRENGTH: Ring Dips 5-5-5-5-5-5   B. For Time: 15/10/6 Burpees Ring Dips v-ups