Weightlifting 4Horsemen Wave1 Week3 3 Deadlift Supersets with A,B,C,D,E (30min) A: KB Snatch (3×10@1.5/1pood) B: Deadlift ((9+,11+,13+)@(70%,65%,60%)) C: GHD Situp (3×10) D: Burpee (3×15) E: 90 Second Rest Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 20 Sit-up 5 Squat cleans 185/125 RX+ 20 GHD sit-up, 5 Squat cleans 205/145

Metcon Metcon (Time) “Team Tri-Race 2” As teams of 3-4, For time 5 Mile Bike 5km Row 250 Burpees Bike& Row: Only one person can work at a time Burpee: Everyone can work at the same time (80min)

Gymnastics Metcon (No Measure) EMOM 16 Min 0,4,8,12 – 4 L-sit Ring pull-up Min 1,5,9,13 – 30sec Ring support Min 2,6,10,14 – 4 L-sit Chin-up (bar) Min 3,7,11,15 – 30sec HS hold Metcon Metcon (3 Rounds for reps) 5 attempts at each of the following: 1) Broad jump 50 ft. in as few jumps as…

Weightlifting 4Horsemen Wave1 Week2 Squat 3 rounds Supersets of A,B,C,D,E (30min) A: Box Jumps  (3×10 @36/28 inches ) B: Back Squat ((4+,5+,7+)@(85%,80%,75%)) Post the heaviest set weight and the rep, and write all the other weights and reps in the comment C: GHD Med-Ball Press  (3×10@14/10) https://youtu.be/m-wACEVAhFU D: Double Under (3×100) E: 90 Second Rest…

Weightlifting 4Horsemen Wave1 Week2 Shoulder Press 3 rounds of Superset A,B,C,D,E (30min) A: Strict Pull-ups  (Wide grip 3×10) B: Shoulder Press ((5+,7+,9+)@(80%,75%,70%)) Post heaviest set weight and rep, write all the weights and reps in the comment C: Plank (3x60second) D: Burpee (3×15) E: 90 Second Rest Metcon CrossFit Games Open 14.4 (AMRAP – Reps)…

HAPPY NEW YEAR!! We are closed for New Year’s Day. However if you want to join me for a WOD, come out at 1PM! Weightlifting Power Clean (Fat Bar – Find 1RM) (20min) Metcon Metcon (Time) AMRAP 36 5 SB GTS 150/100 20m SB Carry 19 Burpee Chin over bar pull-up

Weightlifting 4Horsemen Wave1 Week2 3 Rounds of Superset A,B,C,D,E (30min) A: 1 Arm DB Snatch (10 (L/R each)@50/35) B: Deadlift ((7+,9+,11+)@(75%,70%,65%)) Post heaviest set for the score and write all the weights and reps in the box C: Hanging Leg raises (3×10) https://youtu.be/KBLz0IkKAX0 D: Bike (15 Cal Bike) E: 90 Second Rest (3x90sec) Metcon Metcon…

Metcon Metcon (AMRAP – Reps) As teams of 3-4 AMRAP 7 SB over wall with burpee over wall Rest 3min AMRAP 7 Fat bar power Clean 155/105 (scaled 135/95, 95/65, 45/35) Rest 3min AMRAP 7 Bike for Cal

Weightlifting 4 Horsemen Wave1 Week1 Superset with A,B,C,D,E (30min) A: Box Jumps  (15 each round @24/20″) B: Back Squat ((9+,11+,13+)@70%, 65%, 60%) C: Back Extension (10 each round) https://youtu.be/xMyFXMZ6Ch0 D: Burpee (15 each round) E: 90 Second Rest Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 Power clean 135/95 20 Push-ups

Gymnastics Metcon (No Measure) Work on Handstand HS walk or HSPU (10min) https://youtu.be/OrQtc2IaabU Metcon Metcon (Time) For time, 4 rounds of 500m row 15 HSPU 1 Rope Climb RX+ 15 Parallette HSPU/1 “double-up” Rope Climb (30min) How to decent the rope https://youtu.be/dCimcOgnjDk