WARM UP

2 rounds of
50m run
20 double unders
10 box jumps
10 bar kips

MAX EFFORT 

ME Unbroken Power Cleans
RX - 50% Body Weight
L2 - 75% BW
Games Bound - 100% BW

CLANG & BANG 

amrap 13' 
4 (MU, CTB, PU) *hardest version of pull up or MU
2 Power Cleans
Ascending weight 135/95, 155/105, 165/115, 175/125, ME 185/135

CASH OUT
Bring Sally Up (v-up edition)

Posted
AuthorBen Magnone

Bring a friend to Crossfit Day is here!

CLANG & BANG

amrap 25'
52 card pick up eat suite represents a movement and each number on the card represents the reps
In teams of 3 or 4
Clubs = squat jumps
Spades = burpees
Diamonds = overhead plate lunges
Hearts = plate thrusters
Face cards = 10 reps
Aces = 11 reps + 5 Hand release push ups
Joker = 400m team run

Posted
AuthorBen Magnone

WARM UP

2 rounds of
10 kbs
10 burpees
10 bar kips
50m run

CLANG & BANG

amrap 8'
200m run
ME UB Pull Ups
*score is total number of pull ups
REST 5'
amrap 8' 
3 summo dead lift high pull (95/65)
6 push ups
9 air squats

CASH OUT
V-UP Tababta
 

Posted
AuthorBen Magnone

WARM UP

40 jump rope
15 jumps squats
7 hs kick ups
15 wall balls
group stretch

CLANG & BANG 

3 RFT: (cap 20)
10 Front Squats (135/95)
20 HSPU
50 Mountain Climbers
weight should be challenging
L2 (185/135) 

CASH OUT
Tabata V- Ups

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Posted
AuthorBen Magnone

WARM UP

2 rounds of
100m run
20 mnt climbers
10 push ups
3 inch worms
10 jump squats

CLANG & BANG

5 Rounds for time: Cap 24'
400m run
10 hang cleans (95/65)
10 alt KB snatches (53/35)

CASH OUT 

Tabata of V- Ups

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Posted
AuthorBen Magnone

WARM UP

2 rounds of
10 air squats
25 foot walking lunge
10 jump lunges
15 "romanian" kbs

STRENGTH 

2 X 2 Back Squat @ 95% of 1RM

CLANG & BANG 

amrap 9'
50 double unders
16 kb push press (53/35)
8 each arm
100m run

TABATA
V-Ups

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Posted
AuthorBen Magnone

WARM UP

2 rounds of
10 shoulder pass throughs
10 wall balls
10 Med Ball GND to over head
10 med ball OHS

MAX EFFORT 

ME Overhead Squats UB @ 50% body weight RX
L2: ME OHS @ 75% BW
Games status: ME OHS @ 1.25% BW

CLANG & BANG 

CFM version of 2-2-2-3 CF Games Event
2 minutes on, 1 minute off. (interval)
3 pull ups, 3 toes to bar
3 pull ups, 3 toes to bar
10 burpee over barbell
max rep OHS (95/65)
4th round extended to 3 minutes.
Go until 75 reps of OHS are complete.

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Posted
AuthorBen Magnone

CLANG & BANG

Partner WOD
3 Rounds: Fight Gone Bad Style
Jumping Alternating Lunge
Hang Power Clean (115/75)
Burped over Barbell
Push Press (115/75)
Toes to bar
Rest 1 min

CASH OUT

Coach Meg V- Up Challenge

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
Each partner will spend 30 seconds at each station accumulating reps. Other partner will be resting. Both partners rest during 1 minute rest. Max reps per team is score.

 

 

Posted
AuthorBen Magnone

WARM UP

2 rounds for time
10 shoulder pass throughs
10 plate ground to overhead
10 kettle bell swings
100m run

STRENGTH 

10 minutes to build to a heavy hang power snatch

CLANG & BANG 

3 rounds for time; (cap 18')
20 alt pistols
15 CTB pull ups
10 hang p snatches (95/65)
L2 (115/75)
CASH OUT
3 x 12 v-ups 

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Posted
AuthorBen Magnone

WARM UP

2 rounds of
50 double unders
5 hs kick ups
10 lunges
50m run

CLANG & BANG

4 Rounds of 1:00 at each station
1min push ups
1min front rack lunge (85/65) 
1min rest
1min kb squat clean
1 min sit up
1min rest

CASH OUT 

3 x 12 V-Ups
3 x 18 v-up (L2)

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Posted
AuthorBen Magnone

WARM UP

2 rounds of
200m run
20 double unders
10 goblet squats

CONDITIONING 

3 rounds of
400m run
rest 2:00 between rounds

 CLANG & BANG

For Time:
75 Dumbell Snatches (50/35)
EMOM 7 wall balls starting at 0:00
CASHE OUT
3 x 12 V-ups
3 x 18 V-ups L2 

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Posted
AuthorBen Magnone

WARM UP

2 rounds of
10 air squats
10 jump squats
10 kbs
10 second squat hold

STRENGTH 

3 X 3 Back Squat @ 90% 1RM
(3-3-3 @ 90%)

CLANG & BANG

amrap 9' 
5 p cleans
100m run
*find a challenging weight
cash out
3 X 12 v-ups
3 X 18 v-ups L2

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Posted
AuthorBen Magnone

WARM UP

2 rounds of
100m run
20 sit ups
15 late grnd to OH

MAX EFFORT

2:00 ME Toes to bar
* V-Ups will be the movement of the month for August. This ME will be a benchmark that will be retested at the end of next month.

CLANG & BANG

amrap 6:00
Shoulder touches in plank
L2 HS shoulder touches
amrap 6:00
7 dead lifts 155/105
7 box jumps (24/20)
amrap 6:00
12 hspu
12 deadlifts 155/105
* score is reps for 3 diff stations. 10 second transition from 1 amrap to the next 

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Posted
AuthorBen Magnone

AMRAP 26In teams of 2 or 3:
60 Deadlifts (115/75)
30 Burpees
60 Front Squats
30 Burpees
60 Push Press
30 Burpees
AMRAP (in remaining time)
Clean & Jerk

One barbell/weight for the entire workout. Split reps as needed amongst team. Must finish all of the reps for each movement before moving on to the next movement.

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Posted
AuthorBen Magnone

WARM UP

2 rounds of
10 hollow rocks
10 back extensions
10 bar kips
10 shoulder pass through
10 overhead squats

SKILL

Every 2 minutes, for 10 minutes:
Power Snatch + Overhead Squat x 1 rep
Build over the course of the 5 sets.
Followed by . . . 
Take 15-20 minutes to find your 1-RM Snatch
(You can do either a power or full snatch)

CLANG & BANG

amrap 6'
Max Rep Snatch @ 85% of todays 1-RM

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Posted
AuthorBen Magnone

WARM UP

amrap 4'
10 double unders
5 handstand kick ups
10 wall squats
5 burpees

SKILL

10 minutes to work on Push Jerk
*review and build to a moderately heavy push jerk

CLANG & BANG

5 Round for time: 
200m 1 hand DB farmer carry (53.35)
20 Hand Release Push Ups
10 Puh Jerks (135/95)

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Posted
AuthorBen Magnone

WARM UP

400m run
20 wall balls
15 KBS
10 push ups

SKILL

Barbell Movement review 

CLANG & BANG

EMOM 4'
7 sumo DL high pull
7 v- ups
7 thrusters
Then 4:00 to run 400m
EMOM 4'
7 sumo DL high pull
7 v- ups
7 thrusters
Then 3:00 to run 200m
EMOM 4'
Same as above
* choose own barbell weight around (75/55)
L2 (toes to bar)

 

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Posted
AuthorBen Magnone

WARM UP

2 rounds of
25 foot walking lunge
15 squat jumps
15 second hold in bottom of squat
100m run

STRENGTH

4 x 5 Back Squat
(sets of 5 @ 80% of 1RM)

CLANG & BANG

amrap 12'
10 burpee box jump overs (24/20)
15 db snatches (50/35) alt
20 db OH lunges (50/35) 10 each arm

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Posted
AuthorBen Magnone

WARM UP

2 Rounds
200m run
15 Air Squats
15 Push Ups
15 KBS

MAX EFFORT

Pull Ups

*If # is less than 14, establish a max in 3:00

CLANG & BANG

"Dirty Helen"

4 Rounds
400M Run
25 KBS #53/35
15 Pull Ups

 

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Posted
AuthorBen Magnone

CLANG & BANG

PARTNER WOD

AMRAP 26'
50 Burpee Box Jumps
50 Pull Ups
75 KBS #53/35
75 V-Ups
50 Dead lifts #135/95
50 DB Snatches #50/35
400m Run
Rest 2 Min

*Both athletes work at the same time to complete reps

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Posted
AuthorBen Magnone