Comanche CrossFit – CrossFit Strength Back Squats 7X5 Walking Lunges Metcon (AMRAP – Rounds) 12 Minute AMRAP 10 Deadlift 8 Hang Power Cleans 6 Burpees

Comanche CrossFit – CrossFit Metcon (Time) OTM for 20 min odd 1 Cleans Even 30 Double Unders Increase the Clean weight each round Metcon (Time) 1 Round 30 Toes to Bar 30 Box Jumps 30 Ring Dips 30 Shoulder to Over Head 30 Cal Row

Comanche CrossFit – CrossFit Metcon (No Measure) ATTN: Todays 9 am Class will be a open gym. Warm Up 5 Rounds 3 Pull Ups 6 Push Ups 9 Squats 12 Sit Ups Strength Deadlift 5X5 @ 60% 5X5 @70% 5X5 @80% 5X5 @ 60% 5X5 @70% 5X5 @80% Metcon (Time) For time 6 Rounds 20 Wallballs 7 Hang Power Snatch …

Comanche CrossFit – CrossFit Metcon (No Measure) Warm Up 15 Minute CAP 4 Rounds 40 Double Unders 10 Hanging Knee Raises 10 Hollow Rockers 10 Second Plank Strength 5X3 Heaving Snatch Balance Back Squats 8X2 Find a heavy double Metcon (Time) For time 40 Thruster 40 Pull Ups 40 cal Row

Comanche CrossFit – CrossFit Strength Back Squats 10-10-8-8-6-6-4-4-2-2 Between each set do max reps push ups Metcon (AMRAP – Rounds) 14 Minutes AMRAP 5 Hang Power Snatch 5 OHS 10 Pull Ups 40 Double Unders

Comanche CrossFit – CrossFit Metcon (Time) 9-15-21-15-9 Deadlift 225/155 Burpee Metcon (Time) Run 1 Mile Strength OTM for 7 Min No feet snatch X3 with bar Good Mornings 3X25

Comanche CrossFit – CrossFit Metcon (Time) For time 2 Rounds 1000 Meter Row 60 Wall Ball Shot 30 Hang Cleans 15 Hand Stand Push Ups Metcon (No Measure) Practice Handstand Walking 10-15 Minutes

Comanche CrossFit – CrossFit Warm Up (No Measure) 5 Rounds 1 Lap 15 Pull Ups 20 Push Ups 30 Air Squats Strength OTM for 10 Min Power Clean X3 touch n go Metcon (Time) for time team WOD Accumulate 8 Minutes of handstand holds every time you break complete 50 KB Swings

Comanche CrossFit – CrossFit Metcon (No Measure) 14 Minute AMRAP Even – Row Max Cals 30 Seconds Odd – Complete 3 Muscle Snatch + 2 Push Press Snatch grip + 1 Overhead Squat Strength Overhead Squat Find a heavy single Hanging Straight leg deadlift 4 X 12-15 reps Metcon (Time) 4 Rounds 10 Burpees 20 Wall Balls 40 Double Unders

Comanche CrossFit – CrossFit Metcon (AMRAP – Reps) OTM for 14 minute ODD Minutes MAX reps handstand Push Ups EVEN Max reps strict pull ups Strength Find a heavy single of Hang Snatch Snatch Push Press + Snatch Balance Metcon (Time) 3 Rounds 20 Dumbell Snatch 20 Dunmbell Thruster single arm 20 Box Jumps overs