WOD 210414

CrossFit Qualifier Test #1 With a 10m Cap – 3rds 10 Strict HSPU 10 DB HPCL (50/35) 50 Double Unders Rest 1m 3rds 10 Kipping HSPU 10 DB S2O (50/35) 50 Double Unders Then, 10rds – 30sec ON/30sec OFF – alternate movements Weighted Plank Hollow Rocks “When I was a kid my parents moved a

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WOD 210413

FSQ 3×3 Increase each set, get heavy – compare to 3/24/21 Then, 4rds for time: 25 Wall Ball (20/16) 5 Muscle-ups “Tomorrow is often the busiest day of the week.” – Spanish proverb

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WOD 210412

10min Stations – 2m rest between Station 1 – 6 PCL (95/65 – same bar throughout) 6 Front Rack Lunges 6 S2O Run 100m 12 PCL/12 FR Lunges/12 S2O/Run 200m – start over Station 2 – Max Calorie Bike *Every 2m – 5 B.O.B. “Make a pledge to yourself right now, to declare that you

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WOD 210409

For time: 100 Pull-ups (any style) *EMOTM – 3 DL (155/105) & 3 B.O.B. Then, 3rds NFT 30 Alt V-Ups 20 Hollow Rocks 10 Rollouts Max Hanging L-Sit “Pride falls like a storm while humility rises like sunshine.” – Jody Stevenson

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WOD 210408

4rds for time: 40/30 Calories 5 Ball or Sandbag over the shoulder 200ft Carry w/ball or sandbag 30sec Bear Hug Hold w/ball or sandbag (no hand/arm holding) *2rds with the Rower, 2rds with the Bike *Keep the same ball or sandbag throughout the WOD “The only true wisdom is in knowing you know nothing.” –

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WOD 210407

FSQ 3×5 Increase each set, get heavy – compare to 3/16/21 Then, For time: Box Jump (24/20) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Double DB or KB PP 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 (mod heavy by feel) “Always be yourself, express yourself, have faith in yourself,

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