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If you're already a part of Priority CrossFit you're probably looking for today's WOD, just use the tool below to see today's and this weeks WODs. 

 

WOD

BRING A FRIEND DAY

SKILL
EMOM for 10 mins
1 Front Squat at 85%
3 C2B pullups  (if you cant do C2B I want strict chin over the bar)

WOD
for time

"Ballinda"  http://www.thematgames.com/?p=1774 


SKILL
3x7 of perfect PLANK pushups.  if you have to use your knees I want you to PLANK for 3 x 1min holds.

Read more...

SKILL
EVERY 5 MINS for 3 rds
30cal row
10 GHD's 

WOD
Karen
For time:

150 wallball shots

Men 20# 10 foot target
Women 14# 9 foot target

Read more...

REMINDER FRIDAY IS BRING A FRIEND

SKILL
 1 rep max Split Jerk
then
2 sets of 5 backsquats at 75%

SKILL WORK  (not for time)
 With a partner complete 2 rounds of:
 20 DeadLifts, 185/135
 20 Sumo Deadlifts, 185/135
 20 Double Russian KB Swings, 2pood/1.5pood
 One partner completes all 20 reps of a movement while the other rests then switch.

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SKILL
 A. Establish a max set of unbroken TnG Squat Cleans, 55%
 Rest 3 minutes
 B. Establish a max set of unbroken TnG Squat Cleans, 60%
 Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 65%
No resting on the ground or the hang. Resting in the front rack is OK.

WOD

 “Cement Mixer”
7 rounds
 On the 3:00
 Run 400m
 12 TTB
 Record times for every round. Top times will be under 2:00 for all seven rounds.

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SKILL
(fail or no fail,  3 attempts and move on to next set) rest no more than 2 mins
between attempts
3×1 at 80% of 1RM Snatch
3×1 at 90% of 1RM Snatch
3×1 at 100% of 1RM Snatch  (fail or no fail, focus on it and do your best to stick it)
then
1 set of 7 Backsquat From the rack or clean and jerk the weight at your 1RM snatch weight

WOD
 With a Running Clock
 A. AMRAP 3:
 3 Power Snatches, 70%
 6 Box Jumps Overs, 30/24

rest 1 minute

B. AMRAP 3:
 2 Power Snatches, 80%
 6 Box Jumps Overs, 30/24

rest 1 minute

C. AMRAP 3:
 1 Power Snatches, 90%
 6 Box Jumps Overs, 30/24

Read more...

Links

WHATS YOUR PRIORITY?

http://vimeo.com/74537904 

 

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource