CrossFit Euphonic – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Deadlift (3 x 10) Aim to be between 65-75% of your 1RM. Rest 2 minutes…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Open Hips, Ankles & Shoulders Spend 15 minutes working on your Skill Goals: Handstand Walks Double-unders Muscle-ups Etc… Then complete: 1 Round at game pace: 10 Cal Row 10 Wall Balls 10 DB…

CrossFit Euphonic – CrossFit Squat Clean (8 x 1) Every 90 seconds, for 12 minutes, 8 sets. Perform 1 squat clean at 95% of your 1RM. (Or 2.5kg heavier than last week) Metcon (Weight) EMOM 18 Min 1: 15/12 Cal…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Two rounds, as a warm-up: 200m Run 12 Wall Balls 12m Walking Lunge Then… 4 x Monster Walks 5 x Pause Goblet Squats Back Squat (5 x 5) Aim to beat your previous…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Partner WOD Working at the same time, with a Running Clock: Metcon (AMRAP – Rounds and Reps) At 00:00 complete: AMRAP 8 5 Deadlifts 140kg / 100kg 15 Knees-to-Elbows Metcon (AMRAP – Rounds…

CrossFit Euphonic – CrossFit Split Jerk (1RM) Within a 10 minute window, build to a heavy single Split Jerk. Begin at 50% of your 1RM, ONLY add weight if the mechanics and footwork are correct. Muscle -ups (Kipping) (5 Rounds…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Within 10 minutes, complete Two Rounds, as a warm-up: 200m Run 200m Row 50 Double-unders Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m Run 30 Kettlebell Swings 32kg / 24kg – Russian…

CrossFit Euphonic – CrossFit Warm-up (No Measure) One Round: Row 250m 10 x Russian Baby makers 4 x Monster Walks 5 x Pause KB Goblet squats (3 sec) Back Squat (10RM) In a 15 minute window, establish a 10RM. Warm-up…

CrossFit Euphonic – CrossFit CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box…

CrossFit Euphonic – CrossFit 1 Squat Clean + 1 Front Squat (8 x 1) 1 Squat Clean + 1 Front SquatEvery 2 minutes, for 16 minutes, 8 sets @ 92.5% of your 1RM Clean. Clean Pull (5 x 3) Every…