Wayne Valley CrossFit

“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,

“Into the Fray” Strength: Every :30 – 1 Squat Snatch @60% of 1RM x20 Metcon: 14 Minute AMRAP5 Power Snatch (rx: 95/65 | rx+: 115/85)7 Ring

“Battle Born” Strength: 5×5 Front Squat @ 70-75% Metcon: 9-15-21 For Time (15 Minute Time Cap)Thrusters (rx: 95/65 | rx+: 115/85)Burpees OTB (Lateral)KB Swings (rx: 53/35

“Spin Cycle” Metcon: For Time (20 Minute Time Cap)25-20-15-10-5Hang Power CleansPush Jerks(rx: men: 75/95/115/135/155 women: 55/65/85/95/105rx+: men: 95/115/135/155/175 women: 65/85/95/105/115) *Begin each round with 5/4

“Hot and Heavy” Metcon: Teams of 3 4 Rounds For Time (30 Minute Cap) 75/60 Calorie Row60 Toes to Bar45 Power Cleans30 Front Squats Round

“All Business” Strength: 1RM Squat Snatch Metcon: 13 Minute AMRAP10 Hang Power Snatch (rx: 75/55 | rx+: 95/65)10 Wallballs (rx: 20/14 | rx+: 30/20) (click here for

“Slice of Pie” Strength: 3RM Front Squat Metcon: For time, partitioned any way (15 Minute Time Cap)75 Deadlifts (rx: 185/135 | rx+ 225/155)50 HSPU10/8 Rope Climbs (rx+:

“Out with the Old, in with the New” Metcon: Teams of 2 For Time (30 Minute Time Cap)Mins 0-10: AMRAP in 10 mins20 Front Squats (rx:

“Roadie” Strength: 1RM Push Jerk Metcon: For Time (12 Minute Time Cap)30-20-10Overhead Squats (rx: 95/65 | rx+: 135/95)Pullups (click here for full workout & description)

“Deload This” Metcon: 3 Person Teams For Time (30 minute time cap)1 person is always running 400m, while other 2 team mates are chipping away

“Double Cheeseburger” Strength: Front Squats 4×6 Metcon: For Time (18 Minute Time Cap)75 Wallballs (rx: 20/14 | rx+: 30/20)50/40 Cal Row50 Box Jump Overs (rx: 24″/20″

“Extra Sugar Please” Strength: 8 Minute EMOM1 Strict Pull-up2 Pull-ups (kipping or butterfly)3 Chest-to-bar Pull-ups (kipping or butterfly) *Goal is to perform this as a