strength | skill

Warm up and then go for max ubroken alternating dumbell snatch #50s / #35s. Unbroken means no pauses at the top and touch and go on the bottom.  Can switch hands anywhere below the eyes and above the floor.

wod | ALL THE WAY HOME

50 – 40 – 30 – 20 – 10

situps

box jumps overs

HEBER HUMBLER THIS SATURDAY. 8AM – NOON. // NO CLASSES

strength | skill

Back Squat 5×10.  

Build each set and get as heavy as possible.

wod | HEART THROB

80 TTB

Every time you break the TTB, complete 15 / 12 calorie row or bike  

• 30 min timecap

Reminder that the Heber Humbler is this Saturday. No classes will be held, but you can come cheer on your friends from 8am – Noon.

Also, sign up for The Open! https://games.crossfit.com/open

strength | skill

10 min emom:

even: 3 weighted dips 

odd: 3 pwr cleans @80%

wod | GO BACK

3 rounds for time of:

15 pwr cleans #155 / #110

15 ring dips

Just a reminder that the HEBER HUMBLER is this Saturday!! No classes will be held, but lots of working out will be happening!! Come cheer on your Vapor friends. The competition runs 8am – Noon & you can find the schedule on our website (CrossFit Vapor > Heber Humbler)

strength | skill

warm up your clean

wod | 18.2

18.2

12 min AMRAP

1 – 10 of dumbell squats #50’s / #35’s.  

Bar Facing Burpees.     

18.2A with the remaining time find your 1RM clean

strength | skill

work rope climbing technique then:

1 rope climb + 1 heavy clean and jerk every min for 10 min.

Stay at the same weight, using your best form.

wod | TIMBER

1 min air squats

2 min DU’s

3 min push ups

4 min kbs 2.0 / 1.5

5 min pullups

• score is total reps
• compare to 2|7|14

strength | skill

4 sets of:

1a. Bent-Over Barbell Row x 8-10 reps @ 2111 + Rest 45 seconds

1b. V-Ups x 20 reps + Rest 45 seconds

wod | 16.4 & 17.4

13 min amrap of:

55 deadlift #225 / #155

55 wallballs

55 cal row / bike

55 hspu