Wayne Valley CrossFit

“Tired” Metcon: 25 Minute AMRAP 3 Person Teams 50 Tire Flips 40 Tire Jump Overs 30 Clean & Jerks 185/125 20 Bar MU 10 100m

“Slippery When Wet” Strength: Front Squat 3×5 w/ 2″ pause at bottom Metcon: For Time 21-15-9 Pistols Pushups Thrusters RX Men: 95 Women: 65 RX+ Men:

“Fillup” Strength: 12 E2MOM: Power Snatch x4 Metcon: 15 Minute AMRAP 25 DU 10 Power Snatch 2 Rope Climbs RX Men: 75 Women: 55 RX+ Men:

“Rubix Cube” Strength: Bench Press 4×10 Metcon: For Time (20 Minute Time Cap) 250m Row 30 Push Press 500m Row 25 Box Jumps 750m Row 20

“Pressure Cooker” Strength: Squat Clean 4×3 Metcon: 12 Minute AMRAP 2-4-6-8-etc Squat Cleans Burpees OTB (Lateral) RX Men: 95 Women: 65 RX+ Men: 135 Women: 95 (click

“Helen” Skill: Pullup accessory work Metcon: 3 Rounds For Time (16 Minute Time Cap) 400 Meter Run 21 Kettlebell Swings 12 Pull-Ups RX Men: 53 Women:

“Twin Peaks” Metcon: For Time 3-person teams (30 Minute Time Cap) Row 5k meters AND 5-10-15-20-25-30 SDHP Russian Twists Back Rack reverse lunges Push Press 75

“Hammer Meets Nail” Skill: Double Unders Metcon: 10 Rounds For Time (28 Minute Time Cap) 25 DU 15 Wallballs 5 Box Jump Overs 2 Squat Clean

“Elastic” Strength: Deadlift 7×5 @ 60% Metcon: 10 Minute AMRAP 5 HSPU 5 Deadlifts RX Men: 135 Women: 95 RX+ Men: 185/Strict Women: 125/Strict (click here

“Regionals 2014 Event 7” Strength: 14 Minute EMOM Minute 1: 3-5 Strict Pullups Minute 2: 8-10 DB Floor Press Metcon: For Time (9 Minute Time Cap) 64

“Transmission Fluid Needed” Strength: 12 Minute E2MOM – Power Clean + High Hang Squat Clean + Push Jerk Metcon: 13 Minute AMRAP 200m Run 8 Power Cleans

“Buttermilk” Strength: Front Squats 3×6 w/ 2″ pause at bottom Metcon: Every 3:00 for 12 minutes 12/9 Cal row 9 Hang Power Snatch 6 Thrusters *Score is

“Window Sill” Metcon: 25 Minute AMRAP (2 Person Team) 400m Run (Run as a Team) 50 Thrusters 75 Burpee Box Jumps 50 Power Snatch RX Men:

“Titanic” Strength: 1RM Squat Clean Metcon: 16 Minute AMRAP 9 Deadlifts 6 Push Press 3 Bar MU RX Men: 95 Women: 65 RX+ Men: 135 Women: 95

“1776” Metcon: For Time (1776 total reps) Air Squats Pushups Pullups V-ups Power Cleans (155/105) Alternating DB Snatch (50/35) Toes-to-Bar Cal Rowing Wallballs (20/14) Box Jumps

“Run Annie Run!” Strength: 1RM Power Snatch Metcon: For Time 50-40-30-20-10 Double-Unders Sit-Ups *Run 200m after every round (click here for full workout & description)

“31 & 1” Metcon: For Time (35 Minute Time Cap) Solo or Partner Buy-In: 1009m Row 12 Rounds 7 Hang Squat Cleans 2 Ring MU 7 S2OH

“Pain Cave” Strength: 1RM Overhead Squat Metcon: For Time (14 Minute Time Cap) 6-9-12-9-6 Burpees OTB (Lateral) Front Squats Chest-to-Bar RX Men: 135 Women: 95 RX+ Men: