WOD

Strength  Bench Press 5 @40% 5@ 50 % 5 @ 60 % Work  4 rounds for time of: Run 400m 8 Front Squats 205/135# Rest 1:00 between

Strength Back Squat 60% x 5 65% x 5 70% x 5 Work 3 rounds for time 1000m row 15 hang snatch at 95/65 lbs 30 push-ups  

Strength: 1×5 @ 75% ( Deadlift) 1×3 @ 85% 1×1+ @95% DT  5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105 lbs Accessory: Weighted Carries

Skill: Double Unders   Press 1×5 @ 75% 1×3 @ 85% 1×1+ @95% Work: 12-10-8-6-4 of thruster at 135/95 lbs 18-15-12-9-6 of pull-ups Accessory  75 Banded Good Mornings

It’s all about making your fitness relevant, and transferable in the real world. If you missed the first two parts of this series. Please go to Part 1 and Part 2.  To be the number one Crossfit Gym in Oakland, is not about how many members we have but making sure we improve your

Skill: 3 X M.E DIPS ( Rings or Matadors)  Strength: ( Make – Day)  or Hang Snatch Work 1×5 @ 75% 1×3 @ 85% 1×1+ @95% Work: 1 mile time trial rest : Half the time it took for you complete 1 mile time trial 1 mile run THEN SOMETHING SPECIAL * attempting to fall with

Gymnastics: Negative Pull-ups Strength: Bench Press 1×5 @ 75% 1×3 @ 85% 1×1+ @95% Work: For time: Run 800 Meters 40 Kettlebell Swings 30 Hand-Release Push-Ups Run 400 Meters 30 Kettlebell Swings 20 Hand-Release Push-Ups Run 200 Meters 20 Kettlebell Swings 10 Hand-Releas

Gymnastics: Hollow Rocks and Part 2  Strength: 1×5 @ 75% 1×3 @ 85% 1×1+ @95% Work For Time: 7 Clean-&-Jerk 30 Toes-To-Bar 7 Clean-Jerk 20 Toes-To-Bar 7 Clean-&-Jerk 10 Toes-To-Bar 155/113 * Sub Toes to Bar for V-Ups. Accessory  4×10 RIng-Rows

Strength: 3×3 Deadlift 1×3 @70% 1×3 @80% 1×3+@ 90% For time: Work