Please go to CrossfitReborn for all further Wods and content. 

Press (beginner)
Split/Push Jerk (advanced)
5 @ 75%
3 @ 85%
1+@95%

“DEATH BY PULL UPS”
With a continuously running clock complete 1 pull up the first minute two pull ups the second minute and so on until you cannot complete the number of pull ups for that minute.
Break pull ups into as many sets as needed.
Compare to June 29.

Starting Monday all content and WOD’s can be found at CrossFitReborn.com

Plank Holds 1 minute on 1 minute off x 5
45/25 weight over shoulders.

Complete as many rounds as possible in 15 minutes of:

10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24” box
Courtesy CrossFit HQ

Back/Front Squat (beginner)
Overhead Squat(advanced)
5 @ 75%
3 @ 85%
!+@95%

WOD
“FEMI”
21 Dead Lifts @ 70%
21 Db Push Press 45/30
15 Dead Lifts @ 70%
15 Db Push Press 45/30
9 Dead Lifts @ 70%
9 Db Push Press 45/30
Compare to June 13

Dead Lift (beginner)
Power Clean (advanced)
5 @ 75%
3 @ 85%
1+@95%

3 Rounds of “Tail Pipe”
Team workout.
One person rows 250 meters
Other person rests while in the “Rack” position

FINISHER:
2 Rounds of 30/30 Press 15/25
Press as many times as possible in 30 seconds and hold overhead for 30 seconds.
Rest 2 min. between rounds.

Press (beginner)
Split/Push Jerk (advanced)
3 @ 70%
3 @ 80%
3+@90%

“KRISSY’S CHIPPER”
Run 800 meters
30 Pull ups
30 Push ups
30 Goblet Squats 70/53
30 Toes to Bar
30 Dips
30 Wall Walks
30 Double Unders

Spend 15 minutes working on skills that you not very good at.

5 Rounds of:
5 Toes to bar
10 Dips
15 Squats
Between each round complete 5 reps of Dead Lift at 80%
of 1 rep max

Back/Front Squat (beginner)
Overhead Squat (advanced)
3 @ 70%
3 @ 80%
3 @ 90%

1. ” Cannon Ball “

21-18-15-12-9-6-3
Unbroken Kettlebell Swings (70, 53)

2. 10 x 100 Meter Sprint, On The Minute
Todays workout courtesy of CFNE

Turkish get ups (heavy)
4x5 two on each side working up to max weight.

5 Rounds of ” Yogi Bear Craw”
12 Wall Ball 20/14
24’ Bear craw
12 Pull ups
24’ Bear craw =1 Round
Compare to June 22

Dead Lift (beginner)
Power Clean (advanced)
3 @ 70%
3 @ 80%
3+@90%

“GRACE”

30 Clean & Jerks @ 135
Scale as needed

Press (beginner)
Jerk push or split, (advanced)
Add 5 pounds to last cycles working max.

3 ROUNDS FOR TIME OF:
25 Goblet Squats
12 Toes to bar
Run 800 meters

Double Under Practice 10 min.
If you have double unders work a skill that you don’t have such as pistols.

3 Rounds of: “Ass and Abs”
50 walking lunge
50 GHD sit ups

Dead Lift (beginner)
Power Clean (advanced)
5 @ 65%
5 @ 75%
5+@85%
Add ten pounds to last cycles working max.

5 ROUNDS FOR TIME:
15 KB swings 53/35
12 Burpees
9 Ring dips

FOR TIME:
“TUG BOAT”
Row 1000 meters
10 Thrusters
10 Pull ups
Row 800 meters
10 Thrusters
10 Pull ups
Row 600 meters
10 Thrusters
10 Pull ups
Row 400
10 Thrusters
10 Pull ups
Row 200
10 Trusters
10 Pull ups

Thrusters RX= 65/45

Muscle Snatch 5x5
Work on form not load.

On-Ramp day one workout:
Run 200 meters
15-12-9
Squats
Body Row
Push Ups
Run 200 meters