Tuesday 181204

Overhead squat 3-3-3-3-3 reps

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Related content:

• From the vault: WOD 130105 Demo With CrossFit Mayhem

Sunday 181202

For time:

Run 800 meters

Then, 10 rounds of the couplet:

        10 handstand push-ups

        10 single-leg squats

Then, run 800 meters

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Related content:

• The Strict Handstand Push-Up

• The Kipping Handstand Push-Up

• The Pistol

Eva

Eva

5 rounds for time of:

Run 800 meters

30 kettlebell swings

30 pull-ups

Men: 32-kg kettlebell

Women: 24-kg kettlebell

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Related content:

• The American Kettlebell Swing 

• The Kipping Pull-Up

Friday 181130

Complete as many rounds as possible in 15 minutes of:

7 squat snatches

14 strict ring dips

Men: 165 lb.

Women: 110 lb.

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Related content:

• The Squat Snatch

• The Ring Dip

Wednesday 181128

Snatch balance 1-1-1-1-1-1-1 reps

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Related content:

• The Snatch Balance

Tuesday 181127

18-15-12-9-6-3 reps for time of:

Thrusters

Power snatches

Toes-to-Bars

Men: 75 lb.

Women: 55 lb.

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Related content:

• The Thruster

• The Power Snatch

• The Toes-to-Bar

Monday 181126

Hang power clean 3-3-3-3-3-3-3 reps

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Related content:

• The Hang Power Clean

Saturday 181124

7 rounds for time of:

10 burpees

20 sit-ups

For the burpees, jump and touch a target that is at least 6 inches above your max reach.

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Related content:

• The Burpee

• The Sit-Up

Friday 181123

5 rounds, each for time, of:

Run 800 meters

Rest 3 minutes

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Related content:

• Running Workshop: Warm Up

Thursday 181122

Complete as many rounds as possible in 15 minutes of:

20 push-ups

50 squats

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Related content:

• The Push-Up

• The Air Squat