Back Squat
5-5-3-3-2-2-1
Build throughout, up to 90%


3 Rounds for Reps
1 Minute of Sumo Deadlift High Pull (75/55)
1 Minute of Double Unders
1 Minute of Air Squats
1 Minute Calorie Row
1 Minute of Rest

Endurance WOD (7:45a):
Row 1500 meters
50 Wall Ball Shots (20/14)
50 Hollow Rocks
50 Med Ball Cleans (20/14)
50 Sit-ups
50 Burpees
Row 1500 meters


Community WOD (10:00a)

Row 800 meters
30 Wall Ball Shots (20/14)
30 Hollow Rocks
30 Med Ball Cleans (20/14)
30 Sit-ups
30 Burpees
Row 800 meters

Squat Snatch
5 sets of 3
Up to 85%

21-15-9

Calorie Row
Push Ups
Deadlift (155/105)

*We’ve had some long, tough workouts this week. Spend some quality time working on your snatch, then cruise through this one. Awesome job this week!

Strict Press

5×5 – Up to 80%



For Time:

50 Handstand Push-ups
150 Air Squats
50 Burpees
50 Hang Power Clean (95/65)
*Break up movements and reps however you would like

10 Minute Bar Muscle Up Practice




12 Minute EMOM:
Minute 1 – 40 Double Unders
/70 Singles
Minute 2 – 25 Sit-ups
Minute 3 – 3 Bar Muscle Ups

Dessert:

1 Mile Run
Is it jogging or yogging?

Workouts can now be tracked on SugarWOD
and are available at 7pm the night before.
Create a free account and join Sessions:6 CrossFit

Max Height Box Jump
* MOD with a max squat hold


15 Minute AMRAP

20 Box Jumps (24/20)

20 Burpees

20 Walking Lunges

20 Slam Balls (30/20)

Workouts can now be tracked on SugarWOD
and are available at 7pm the night before.
Create a free account and join Sessions:6 CrossFit


Thank you to all who have served and sacrificed for our country!

8 Minute Front Squat EMOM
3 Reps Every Minute – Build Throughout, Up to 80%



5 Rounds for Time
400 Meter Row
15 Dumbbell Thrusters (40/30)
15 Pull-Ups

Workouts can now be tracked on SugarWOD
and are available at 7pm the night before.
Create a free account and join Sessions:6 CrossFit

Endurance WOD (7:45a):

3 Minute AMRAP:

Burpees

*Rest 3 minutes

3 Minute AMRAP:

Double Unders

*Rest 3 minutes

3 Minute AMRAP:

Calorie Row

*Rest 3 minutes

3 Minute AMRAP:

Wall Ball Shots (20/14)

*Rest 3 minutes

3 Minute AMRAP:

Box Jumps (24/20)

*Rest 3 minutes

3 Minute AMRAP:

Mountain Climbers

*Rest 3 minutes

3 Minute AMRAP:

Ball Slams (30/20)


Community WOD (10:00a)

*Same movements but modify to 1:1 ratio.



Bench Press

5-5-3-3-2-2

*Weight is athlete’s choice



2 Rounds for Time
40 Kettlebell Swings (50/25)

50 Air Squats

30 Toes to Bar 

100 Meter Sprint

15 Minutes Handstand Walk Practice

15 Minute AMRAP
:
5 Handstand Push-ups
7 Power Snatch (95/65)

9 Box Jumps