WOD-

Every minute on the minute for 20:00:
1 Clean

SPRINT-

As many rounds as possible in 22:00 of

25 Chest to bar
25 Toes to Bar
25 Dumbbell Box Step Ups
25 Dumbbell Thrusters

WOD-

5 Rounds For time:
10 Overhead Squats 75#(55#)
5 Bar Muscle Ups

SPRINT-

For time
Row 500(400) meters
Then,

27-21-15-9 of
Medball cleans
KB SDHP
Burpees over KB

Then,

Row 500(400) meters

WOD-

As many rounds as possible in 15:00 of:
20 Russian Twists 20#(14#)
20 Box Jumps 24″(20″)
20 Kettlebell Swings 53#(35#)
20 Double Unders

WOD-

“Omar”

For Time:
10 Thrusters 95#(65#)
15 Bar Facing Burpees
20 Thrusters 95#(65#)
25 Bar Facing Burpees
30 Thrusters 95#(65#)
35 Bar Facing Burpees

SPRINT-

As many rounds as possible in 20:00 of
Row 500 meters
20 Wallballs
20 Ab mat sit ups

WOD-

As many rounds as possible in 25:00 of:
10 3″(2″) Deficit Handstand Push-ups
Row 500 meters

SPRINT-

3:00 at each station for max reps.
Rest 2:00 between stations

Station 1 = Calories on the bike
Station 2 = Burpees
Station 3 = Toes to bar
Station 4 = Pull ups
Station 5 = Dumbbell complex
Dumbbell complex = 1 Deadlift + 2 Hang squat cleans + 3 Shoulder to
overhead (each complex equals 1 rep)

I received another shipment of The Adrenaline Masks by Outdoor Research.  If you’re interested in purchasing one, email eric@crossfitverve.com.  I’ll charge the card you have on file and leave the mask for you on the cubbies at the front of the gym.  The masks are $24 plus tax.  

WOD-

7 Rounds For Time:
7 Deadlifts 225#(155#)
7 Toes-2-Bar 1
4 Lateral Bar Hops

SPRINT-

5 Rounds for time of:
80 Double unders
40 Alternating lunges
20 Hang dumbbell power cleans
10 Thrusters

WOD-

HEAVY DAY:
7 sets of:
1 Snatch + 2 Overhead Squats

SPRINT-

As many rounds as possible in 18:00 of
Row, Bike, or Ski 30(20) calories
20 Box jump overs
10 Kettlebell swings

WOD-

As many rounds as possible in 12:00 of:
2 Agility Sprints
4 Burpee Box Jumps 24″(20″)
8 Hand Release Push-ups

SPRINT-

Every 5:00 x 5 rounds:
25 Wallballs
20 Ab mat sit ups
15 Medball cleans
10 Strict pull ups

Rest remained of the time.

Score is slowest round

Rest remained of the time.

*Score is slowest round

WOD-

3 Rounds For Time:
10 Clean & Jerk 135#(95#)
10 Chest-2-Bar Pull-ups
50 Double Unders

SPRINT-

For time:
Row 50(40) calories
20 Alternating dumbbell snatch
5 Burpees over the rower
Row 35(30) calories
30 Alternating dumbbell snatch
10 Burpees over the rower
Row 20(15) calories
40 Alternating dumbbell snatch
15 Burpees over the rower

WOD-

Partner Double Karen
300 Wall Balls For Time with a Partner 20#(14#) 10′(9′)

Every minute on the minute both partners perform 5 burpees.