Wayne Valley CrossFit

“Sunset” Skill: HSPU Work Metcon: For Time (25 Minute Time Cap)50 Wallballs (rx: 20/14)50 DU (sx: 100 SU)40 Box Jumps (rx: 24″/20″ | rx: 30″/24″)40 Toes-to-Bar30/24

“Clear Path” Strength: Front Squat 5×2 @85-90% Metcon: 10 Minute AMRAP8 Deadlifts (rx: 135/95 | rx+: 155/105)4 Burpees OTB (lateral) (click here for full workout &

“From Prussia with Love” Strength: 2 Power Cleans (14 minutes to find a heavy set) Metcon: For Time (17 Minute Time Cap)21-15-9Clean & Jerk (rx:

“Cindy Loves Company” Metcon: 4 Rounds For Time (2 Person Teams – 28 minute time cap)30 Deadlifts (rx: 115/85 | rx+: 135/95)1 Round of Cindy

“Please” Strength: Clean Pull 4×1.1.1 20sec rest in between Metcon: 5 Rounds For Time (15 Minute Time Cap)15 Hang Power Cleans (rx: 95/65  | rx+: 115/95)30

“All Apologies” Strength: E2MOM for 12 Minutes: 2 Push Jerk + 1 Split JerkSets 1-3: 75%Sets 4-5: 80% Metcon: For Time (15 Minute Time Cap)75

“Taking Souls” Strength: Front Squat 5×3 @80-85% Metcon: 5 Minute AMRAP5 Deadlifts (rx: 115/85 | rx+: 135/95)10 KB Swings (rx: 53/35  | rx+: 70/53) Rest 3

“CTRL + ALT + DEL” Strength: 10 Minute EMOMMinute 1: 5 HSPU (strict or kipping)Minute 2: 10 Banded Lat Pulldowns Metcon: 4 Rounds For Time

“Snow Squall” Strength: Every 2 Minutes for 12 Minutes 1 Snatch Pull + 2x Squat Snatch3 sets @ 80%3 sets @ 85% Metcon: For Time

“Icicle” Metcon: Teams of 3 For Time (25 Minute Time Cap)45-35-25-15-5Power Snatch (rx: 95/65 | rx+: 115/85)BurpeesWallballs (rx: 20/14)ABMAT Situps 1 person works while other 2

“Battlefield” Strength: Front Squat 5×4 @ 75-80% of 3RM Metcon: 5 Rounds For Time (15 Minute Time Cap)10 HSPU (rx+: 25′ HSW)5 Hang Power Cleans

“Wrecking Ball” Metcon: For Time (32 Minute Time Cap)Every 2min for 5 rounds 30 Air SquatsRX: 10-8-6-4-2 Strict PullupsRX+: 8-6-4-4-2 Strict C2BScaled: 20-16-12-8-4 Ring Rows or

“Pineapple Express” Strength: 10 Minute EMOM Push Jerk @ 70-75% Metcon: 7 Minute AMRAP 800m Run/1000m RowMax Single Dumbbell Hang Clean & Jerks (rx: 40/25 | rx+:

“Beautiful Mess” Strength: Every :30 – 1 Squat Snatch @60% of 1RM x25 Metcon: 3 Rounds For Time (16 Minute Time Cap) 30-20-10Chest-to-BarFront Squats (rx: 75/55

“Charlie Horse” Strength: Bench Press 5×5 @ 70%-75% of 1RM Metcon: 15 Minute AMRAP12 Deadlifts (rx: 95/65 | rx+: 115/85)9 Push Press (rx: 95/65 | rx+: 115/85)6

“Welcome to CrossFit” Metcon: Teams of 2 25 Minute AMRAP10 Push Press (rx: 115/85 | rx+: 135/95)8 Burpee Box Jump Overs (rx: 24″/20″ | rx+:

“Numb” Strength: OHS 4×6 @ 70%-75% of 1RM Squat Snatch Metcon: 20 Minute AMRAP8 Alternating Pistols8 HSPU (rx+: 25′ HSW)16 Alt DB Snatch (rx: 40/25

“Power Hour” Metcon: For Time (30 Minute Time Cap)Every 2min for 5 rounds 30 Double Unders (sx: 60 SU)5-4-3-2-1 squat clean and jerk *Build each round,