Author: strikelabs

CrossFit Open WOD 9.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50…

You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

A. 3-2-1 Wave, Shoulder Press.  Start @ 80% 1RM. B. 3 Rounds for Time: Run 200m 20 Push Press 20 Floor Press 20 Thrusters RX:50/30 lb Sandbag   √

A. Tabata (30 secs work, 45 secs rest): Row BW Squats KB Swings (70/53 lb) Sandbag Shoulder Slams Sandbag Power Cleans Step through each exercise for 4 rounds total. RX: 70/50 lb Sandbag B. 5-4-3-2-1 Squat Clean.  Start @ 80% 1RM.

A. 20 min AMRAP: 8 Pull-ups 12 Sandbag Over the Shoulder 16 Push-ups 20 Back Squats RX: 70/50 lb Sandbag If you have a weight vest, wear it! B. 5-5-5 Weighted Dips

A. 7-5-3 Wave, Deadlift.  Start @ 60% of 1RM. B. Run 200m x 2 (1:1 Work:Rest Cycle) 2 Rounds for Time: 20 Deadlifts 20 Hang Power Cleans 20 Bent Over Rows Run 200m x 2 (1:1 Work:Rest Cycle) RX: 70/50 lb Sandbag

You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

A. 5-4-3 Wave, Deadlift.  Start @ 70% of 1RM. B. KB Flow: KB Power Clean KB Squat Reverse Grip KB Squatted Curl KB Tricep Extension Conduct 10 sets of 5 reps with 30 secs between sets *** Flow curtesy of EricLeija.com  

A. Tabata (20 sec work/40 sec rest), 6 rounds of each exercise: Hang Power Cleans Push Press Body Weight Squats Each round should be max effort. RX:50/30 B. 3-3-3-3-3 Weighted Pull-up

A. For time: Run 800m Then 5 rounds: 10 Pull-ups 20 Push-ups 30 Squats Then: Run 800m B. 5-4-3 Wave Shoulder Press, start @ 60% 1RM.