CrossFit & Sweat WODs Tues Aug 20th 2019

Click the Photo to register your team! $65 per person!
Special edition Workshop coming at cha from Dr Jereme. All the mobility, strength and speed drills to improve your Clean.


A.) Clean and Jerk Cardio Complex:

Every 2min. x 10 Rounds:
10/7 Calorie Assault Bike or Row or 100m Sprint
2 Power Clean and Jerks
*Climbing in weight to the heaviest #’s you can hit.

B.) 5 Rounds For Time:
10 Devil Press 40/30s
15 Toes-To-Bar

*Time CAP: 15min.
ADV 50/35s


A.) Take 10 min to work on some mobility and technique for Back Squats & Kip Swings

B.) Every 3min. X 5 Rounds:
15/12 Cal Assault Bike Or Row or Burpees
15 Pull Ups (unbroken)
Max Barbell Back Squats in remaining time

Rest 4min.

C.) Every 3 min for 3 rounds:
200m Row or run
15 Wall Balls 20/14lb.
Max Front Rack Lunges in remaining time
*Be sure to leave yourself a little time before starting the next round on each EMOM. Try to save about 20-30sec. to recharge. If you can handle no rest though, by all means, HIT IT!

Categories: WOD

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