Wayne Valley CrossFit

“Sticky Note” Strength: 1RM Push Jerk Metcon: 12 Minute AMRAP9 Box Jumps (rx: 24″/20″)6 Toes-to-Bar3 HSPU BURN:9 Box Stepups6 Hanging Knee Raises3 HRPU (click here for

“Don’t Skip Leg Day” Metcon: 2 Person Teams For Time3 Rounds800m Run/1000m Row (Together)50 Hang Power Snatch (rx: 95/65 | rx+: 115/85)50 Toes-to-Bar *Split reps how you

“Macho Man v2” Strength: Front Squats E2MOM – up to 97% Metcon: 3 Minute AMRAP3 Power Cleans (rx: 135/95 | rx+: 155/105)3 Front Squats3 Push Jerks

“Fortune Cookie” Skill: Toes-to-Bar Metcon: 9 Minute AMRAP4 Rounds10 CTB10 Alt DB Step ups (50/35 | 24″/20″) INTO AMRAP Rounds5 BMU20 Alt Pistols BURN:4 Rounds10

“Phoenix Rising” Strength: Squat Cleans – Build to 97% Metcon: 4 Rounds For Time (10 Minute Time Cap)15 Deadlifts (rx: 185/125 | rx+: 225/155)15/12 Cal Row

“Muy Fuego” Metcon: Minute 0-1015 Rounds5 Burpees3 Toes-to-Bar1 Rope Climb Starting at Minute 1414 Minute AMRAP40 DU30 ABMAT Situps20 HRPU10 Pullups5 SDHP BURN:Minute 0-1015 Rounds5 Burpees3

“All the Way Up” Strength: Push Jerk: E2MOM x1 @ 95-100% Metcon: For Time (15 Minute Time Cap)Start Each Round With:200m Run/250m Row (prefer running) Then:18-15-12-9-6-3Thrusters

“400 Club” Metcon: 2 Person Teams For Time (25 Minute Time Cap)100 Medball Cleans (rx: 20/14)Run 400m/Row 500m100 Russian Twists (rx: 20/14)*Use DB or MedballRun

“Raise the Bar” Strength: Push Jerk1×5 @ 80-85%2×3 @ 85-87%3×1 @ 95-97% Metcon: For Time (15 Minute Time Cap)10-8-6-4-2Clean & Jerk (rx: 135/95 | rx+: 155/105) 2-4-6-8-10Bar MU BURN:14-12-10-8-4DB Clean

“Wally World” Strength: Front Squats 5×3 Metcon: 10 Minute AMRAP16 Wallballs (rx: 20/14)8 Toes-to-Bar BURN:16 Medball Squats12 ABMAT Situps Rest 3 Minutes Finisher: 50 KB Swings

“Mass Exodus” Metcon: For Time (30 Minute Time Cap)Every 2min for 5 rounds 10 Burpees Lateral OTB (add 1 burpee per round)5-4-3-2-1 Power Snatch (build each round

“Burnt Toast” Strength: Squat Cleans Metcon: 15-12-9-6-3Front Squats (rx: 95/65 | rx+: 115/85)Front Rack Lunges  (rx: 95/65 | rx+: 115/85)35 DU (sx: 70 SU)*Can squat clean first rep of

“Phantom Menace” Strength: 6 sets of Bench Press + Strict Pullups Metcon: 15 Minute AMRAPRun 400m/Row 500m (prefer running)10 Pullups12 S2OH (rx: 75/55 | rx+: 95/65) BURN:Run

“Leap Year” Metcon: For Time 2 Person Teams (30 Minute Time Cap) Buy-in: 2020m Row 2 Rounds of29 Squat Cleans (rx: 95/65 | rx+: 135/95)29

“Hold On” Strength: Snatch Complex: Power Snatch + Hang Squat Snatch + OHS Metcon: 3 Rounds For Time (16 Minute Time Cap)20 Hang Power Snatch (rx:

“Oblivion” Strength: Push Jerk – Building to 95%2×4 @80%2×3 @85%2×2 @90%2×1 @95% Metcon: 10 Minute AMRAP1-2-3-etc…Thrusters (rx: 75/55 | rx+: 95/65)Toes-to-Bar*Record total number of reps, not

“Celebrate Life” Skill: Toes-to-Bar Metcon: For Time (15 Minute Time Cap)50 Wallballs (rx: 20/14)40 Cal Row30 DB Snatches (rx: 40/25 | rx+: 50/35)20 Box Jump Overs

“Triple Decker” Strength: Every :30 – 1 Squat Clean @60-65% of 1RM x25 Metcon: 5 Rounds For Time (16 Minute Time Cap)10 Power Cleans (rx: