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7
Apr

GRANNIE

FOR TIME:
6 Double DB Clean & Jerks
50 Double-Unders
50 Sit-Ups
..
6 Double DB Clean & Jerks
40 Double-Unders
40 Sit-Ups
..
6 Double DB Clean & Jerks
30 Double-Unders
30 Sit-Ups
..
6 Double DB Clean & Jerks
20 Double-Unders
20 Sit-Ups
..
6 Double DB Clean & Jerks
10 Double-Unders
10 Sit-Ups

*Clean & Jerks are from the hang position above the knee.

DUB SUBS
– Single Unders w/Rope
– Tall Single Unders w/Rope
– Single Rebounds (No Rope)
– Tall Single Rebounds (No Rope)

SIT-UP SUBS
– Hollow Crunch
– Straight Leg Sit Up
– Butterfly Sit Up
– Seated Hip Outs (Pneuma Mamma’s)

EQUIPMENT MODIFIERS:
– Barbell C&J, RX (135/95lb) Fitness (115/80lb or < )

WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Link provided for members only, see WODIFY for details)

6
Apr

#SupportYourLocalBox WOD1

AMRAP x 10 MIN (As Many Rounds As Possible)
10 Squats
9 Dumbbell Snatches, right arm (50/35lb)
10 Push-ups
9 Dumbbell Snatches, left arm (50/35lb)

KETTLEBELL OPTION
AMRAP x 10 MIN (As Many Rounds As Possible)
10 Squats
9 Kettlebell Swings, right arm
10 Push-ups
9 Kettlebell Swings, left arm

PUSH-UP SUBS:
– Knees Up
– Knees Down
– Incline (w/Box, Table, Counter Top etc.)

CrossFit HQ Video
https://youtu.be/KxZdctGTAHs

WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Link provided for members only, see WODIFY for details)

4
Apr

SPICY NUGG’S

10 ROUNDS
6 Deadlifts
8 Push Press
14 Butterfly Sit-Ups

LOADING
RX+ 50/35lb
RX 35/20lb
Fitness 20/15lb

WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Link provided for members only, see WODIFY for details)

2
Apr

TREINTA Y UNO

“TREINTA Y UNO”
For Time:
30 DB Hang Squat Cleans
30 Hollow Knee Tucks
30 DB Thrusters
30 Hollow Knee Tucks
30 DB Squats
30 Hollow Knee Tucks

LOADING
35/20lb or <

MISSION
Fundamentals = 11-12 minutes
Fitness = 8-10 minutes
Performance = 6-7 minutes

HOLLOW TUCK SUBS
– Knee Tucks (feet on floor)
– Sit-ups

EQUIPMENT MODIFIERS
– Barbell 95/65lb
– Sandbag 50-70lb Men
– Sandbag 25-45lb Women
– Kettlebell 24/20kg or <

WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Link provided for members only, see WODIFY for details)