Saturday

WOD

“Donny”

21-15-9-9-15-21 reps for time of:

Deadlift 102/70kg

Burpees

Hero_Donny

In memory of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, who died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

Friday

WOD

A) Power Clean 1RM

 

B) AMRAP 12 minutes:

2 cal Row

2 Power Clean 65/45kg

4 cal Row

4 Power Clean 65/45kg

6 cal Row

6 Power Clean 65/45kg

…and so on.

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Thursday

WOD

Three rounds for time of:

20 Toes to Bar

20 Strict Handstand Push-ups

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Wednesday

WOD

A) Squat Clean 5-5-3-3-1-1-1

 

B) Ten rounds for time of:

50 Double Unders

1 Legless Rope Climb, 15ft

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Tuesday

WOD

A) Push Press 1RM

 

B) Three rounds for time of:

20 Deadlifts 100/70kg

30 Wall Balls 9/6kg

40ft (15m) Handstand Walk or 40 sec Handstand Hold for Beginner/Intermediate

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Monday

WOD

A) Hang Snatch 3-3-3-3-3

 

B) Three rounds for time of:

21 Hang Power Snatch 40/30kg

15 Chest to Bar Pull-ups

9 Burpees over bar

6 Toes to Bar

8a6d4d6c36b5b633113e01ab719467fb

Saturday

WOD

A) EMOM 20 minutes

Odds: Row 20/15 cals

Evens: 15 Ring Dips

 

B) For Time:

Prowler Suicide Run 5, 10, 15m @ 40kg

10003703_10152315206732676_7030388854898809282_o

Friday

WOD

A) Back Squat 7-7-7-7-7

 

B) 21-15-9 reps for time of:

Power Clean 70/50kg

Bar-facing Burpees

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Thursday

WOD

A) Push Jerk 5-5-3-3-1-1-1

 

B) For Time:

100 Mountain Climber Pull-ups

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Wednesday

WOD

A) Hang Power Clean 20RM

 

B) For Time:

100 Double Unders

21 Front Squats 52/35kg

21 Push Press 52/35kg

100 Double Unders

15 Front Squats 52/35kg

15 Push Press 52/35kg

100 Double Unders

9 Front Squats 52/35kg

9 Push Press 52/35kg

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Tuesday

WOD

A) Row 500m for time (all out max effort)

 

B) Deadlift 5 x 5 across

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Monday

WOD

A) Overhead Squat 5-5-3-3-1-1-1

 

B) 21-15-9 reps for time of:

Overhead Squat 52/35kg

Toes to Bar

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Saturday

WOD

A) Push Press 3-3-3-3-3

 

B) As many rounds as possible in 15 mins of:

5 Handstand Push-ups

10 Kettlebell Swings 32/24kg

15 Box Jumps 24/20″

10592698_781145155260678_39226515132374323_n

Friday

WOD

“Riley”

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you’ve got a weight vest or body armour, wear it.

Riley_Hero

In memory of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), who died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire.

Thursday

WOD

A) Front Squat 5-5-5-5-5

 

B) For Time:

50 Wall Balls 9/6kg

30 Cleans 70/50kg

15 Muscle-ups

10393749_777537352288125_1036966752694756541_n

Wednesday

WOD

Seven rounds for time of:

7 Dumbbell Thrusters 20/15kg

1 Rope Climb, 15 ft

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Tuesday

WOD

A) Squat Clean 1RM

 

B) 10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

Front Squat 70/45kg

Run 200m between rounds

10678675_10152277803497676_7727088015636056462_n

Saturday

WOD

A) Hang Power Clean 5-5-5-5-5

 

B) EMOM 15 minutes:

Min 1 – 7 Push Jerk 70/50kg

Min 2 – 45 sec Hollow Hold

Min 3 – 5 unbroken Muscle-ups

Repeat 5 times

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Friday

WOD

As many reps as possible in 7 mins of:

Min 1 – Power Snatch 52/35kg

Min 2 – Sumo Deadlift High Pull 52/35kg

Min 3 – Front Squat 52/35kg

Min 4 – Burpee Box Jump Overs 24/20″

Min 5 - Front Squat 52/35kg

Min 6 - Sumo Deadlift High Pull 52/35kg

Min 7 - Power Snatch 52/35kg

1271049_10152265427217676_5994212116653685086_o

 

Thursday

WOD

A) Shoulder Press 1RM

 

B) Three rounds for time of:

60 Double Unders

30 Wall Balls 9/6kg

15 Deadlifts 110/80kg

10628308_774584935916700_7272247882148233921_n

Wednesday

WOD

A) Back Squat 9-9-9-9

 

B) For Time:

12 Bar Muscle-ups

24 Burpees

9 Bar Muscle-ups

18 Burpees

6 Bar Muscle-ups

12 Burpees

 

Intermediate/Beginner sub Bar Muscle-ups for Chest to Bar Pull-ups 

1908089_780241312017729_3196950595475975948_n

Tuesday

WOD

A) Bench Press 5-5-5-5-5

 

B) For Time:

100 Double Unders

- – then – -

5 rounds of;

20m Overhead Walking Lunge with 20/15kg plate

15 Push-ups (hand release)

- – then – -

100 Double Unders

1a14f713c6739b7_635588

Monday

WOD

A) Thruster 3RM

 

B) “Jackie”

For time:

Row 1000m

50 Thrusters 20/15kg

30 Pull-ups

10712729_10152267002127676_7937283533048748242_n

Saturday

WOD

Every 30 seconds for 25 minutes or until failure to complete the round, perform the following…

3 Deadlifts @ 75/52kg

1 Squat Clean @ 75/52kg

1 Push Jerk @ 75/52kg

1 Back Squat @ 75/52kg

1 Push Jerk / Behind Neck Thruster @ 75/52kg

10534742_767484036626790_1955690750319631878_n

Friday

WOD

Run 10km for time

10646762_10152267833112676_8995963149487046603_n

Thursday

WOD

A) Box Squat 7 x 3 across

 

B) CrossFit Games Open 14.4

As many reps in 14 mins as you can of:
60 cal Row
50 Toes to Bar
40 Wall Balls 9/6kg, 10/9 ft
30 Cleans 62/43kg
20 Muscle-ups
10689491_774154882626372_1705420437080706397_n

Wednesday

WOD

A) Hang Power Snatch 3-3-3-3-3

 

B) For Time:

100 Double Unders

21-15-9 reps of;

Kettlebell Snatch 32/24kg

Burpees

Then, 100 Double Unders

10620662_10152268803702676_8442689846328827713_n 

Tuesday

WOD

A) Squat Clean 5RM

 

B) Every 2 mins for as long as possible -

0-2 min: 2 Rope Climbs, 15ft

              2 Front Squats @ 84/62kg

2-4 min: 2 Rope Climbs, 15ft

              4 Front Squats @ 84/62kg

4-6 min: 2 Rope Climbs, 15ft

              6 Front Squats @ 84/62kg

…and so on.

10712589_10152263929232676_4882612724422003413_o

Monday

WOD

“The Seven”

Seven rounds for time of:
7 Handstand Push-ups
7 Thrusters 61/43kg
7 Knees to Elbows
7 Deadlifts 110/80kg
7 Burpees
7 Kettlebell Swings 32/24kg
7 Pull-ups

CIAMemorialWall

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Saturday

WOD

“Moore”

Complete as many rounds in 20 mins as you can of:
1 Rope Climb ascent, 15 ft
Run 400m
Max rep Handstand Push-ups

HeroDavidMooreMedalOfValor

In memory of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him.

Friday

WOD

A) 50 Push-ups for time

 

B) Every 4 min for six rounds, each round for time of:

Row 250m

25 Wall Balls 9/6kg 10ft

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Thursday

WOD

A) Overhead Squat 5 x 3 across

 

B) For Time:

30 Chest to Bar Pull-ups

Run 400m

15 Overhead Squats 60/40kg

Run 400m

15 Overhead Squats 60/40kg

Run 400m

30 Chest to Bar Pull-ups 

10527800_773038749404652_2119819689786837602_n

Wednesday

WOD

A) Shoulder Press 5 x 5 across

 

B) For Time:

10-8-6-4-2 reps of Push Jerk @ Bodyweight

10-15-20-25-30 reps of GHD Sit-ups or Plate Sit-ups 15/10kg

10701926_772670889441438_2475742259612507001_n

Tuesday

WOD

A) Back Squat 5 x 5 across

 

B) As many reps as possible in 14 mins:

5 min Row (calories)

4 min Muscle-ups

3 min Pistols (alternating legs)

2 min Burpees

1512506_772295779478949_1067885311669338251_n

Monday

WOD

A) Clean and Jerk 1RM

 

B) CrossFit Games Open 13.4

As many reps in 7 mins as you can of:
3 Clean & Jerks 62/43kg
3 Toes To Bar
6 Clean & Jerks 62/43kg
6 Toes To Bar
9 Clean & Jerks 62/43kg
9 Toes To Bar
12 Clean & Jerks 62/43kg
12 Toes To Bar
15 Clean & Jerks 62/43kg
15 Toes To Bar
…and so on.
 

10583795_769557276419466_2472059668678292351_n

Saturday

WOD

A) Max Handstand Push-ups in 5 mins

 

B) “Kelly”

Five rounds for time of:

Run 400m

30 Box Jumps 24/20″

30 Wall Balls 9/6kg

1505123_10152243594397676_7547324275674143115_n

Friday

WOD

10 rounds for max calories:

In 2 mins complete;

5 Pull-ups

10 Push-ups

15 Air Squats

5 Pull-ups

10 Push-ups

15 Air Squats

Max row for calories

Rest 1 min between rounds.

10516784_10152245295947676_2050195726205790833_n

Thursday

WOD

A) For Time:

20 Back Squats 102/70kg

40 Toes to Bar

60 Kettlebell Swings 32/24kg

 

B) For Time:

1 mile Sandbag Carry Team Relay 30/15kg

 

In teams of two, partners must alternate every 400m.

Crossfit-Torian.png

Wednesday

WOD

A) Deadlift 5-5-5-5

 

B) Two rounds for max reps:

1 min Squat Clean 75/50kg

Rest 3 mins

1 min Squat Clean 84/60kg

Rest 3 mins

1 min Squat Clean 93/70kg

Rest 3 mins

10300425_767203193321541_4334579295150795554_n

Tuesday

WOD

A) Power Snatch 3-3-3-3-3

 

B) As many reps in 12 mins as you can of:

1 min Power Snatch 52/35kg

1 min Plate Sit-ups 15/10kg

2 mins Power Snatch 52/35kg

2 mins Plate Sit-ups 15/10kg

3 mins Power Snatch 52/35kg

3 mins Plate Sit-ups 15/10kg

10477346_10152595817658762_2468751128134013438_n

Monday

WOD

A) Weighted Ring Dip 3-3-3-3-3

 

B) 30, 20, 10 reps for time of:

Thruster 43/30kg

Chest to Bar Pull-ups

Photo by Preston Smith Photography

Saturday

WOD

A) Front Squat 5 x 5

 

B) “Tequila Montoya”

Three rounds for time of:
Run 400m
21 Pull-ups
12 Hang Squat Snatches 43/30kg

 10593214_480348745434630_1639793203999997414_n

Friday

WOD

“Kettlebell Hell”

1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.

Rest 1 minute

2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

Rest 1 minute

3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time.

Rest 5 minutes and repeat 1, 2 and 3 again.

Men: 32kg KB, Women: 24kg KB 

10636144_764637306911463_4822262244257916522_n

Thursday

WOD

A) Push Jerk 3-3-3-3-3

 

B) For Time:

30 cal Row

30 Bar-facing Burpees

30 Hang Power Cleans 62/43kg 

10606017_10152213485007676_1923973442956403218_n

Wednesday

WOD

“Kevin”

Three rounds for time of:
32 Deadlifts 85/50kg
32 Hanging hip touches, alternating arms 
800m Running Farmers Carry, 8/5kg dumbbells

KevinEbbert

In memory of Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, who died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations.

Tuesday

WOD

A) Hang Power Clean 1RM

 

B) Every 5 mins for 25 mins do:

21 Thrusters 43/30kg

21 Pull-ups

10431686_10152196873927676_3724369012946051925_n

Monday

WOD

“JBo”

Complete as many rounds as possible in 28 minutes of:
9 Overhead Squats 52/35kg
1 legless rope climb, 15ft, sit start
12 Bench Presses 52/35kg

Jeremie-Border

In memory of U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, who died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire.

Saturday

WOD

A) Deadlift 3-3-3-3-3

 

B) 21-15-9 reps for time of:

Sumo Deadlift High Pull 43/30kg

Chest to Bar Pull-ups

10603587_10152206530612676_2205529814725923485_n

Friday

WOD

A) Snatch 1RM

 

B) AMRAP 10 mins:

3 Kettlebell Swings 32/24kg

3 Burpees

6 Kettlebell Swings 32/24kg

6 Burpees

9 Kettlebell Swings 32/24kg

9 Burpees

…and so on.

10523868_10152217454747676_8199377549290961731_n

Thursday

WOD

Five rounds for time of:
5 Overhead Squats 62/43kg
10 Toes to Bar
15 Dumbbell Hang Squat Clean 20/15kg
20 Double Unders

10547519_10152201708442676_607269359913525156_n

Wednesday

WOD

A) Push Press 5-5-5-5-5

 

B) As many rounds as possible in 15 mins of:

10 Power Clean 60/40kg

20 Wall Balls 9/6kg

30 Box Jumps 24/20″

10411913_10152215202797676_4073417987838309595_n

Tuesday

WOD

Australian Hero WOD “Langley”

 

Four rounds for time of:

Run 800m

20 Pull-ups

30 Push-ups

40 Squats

wod-sgt.todd_.langley-702x336

SGT Langley was serving with the Special Operations Task Group when he was killed during deliberate operations against a Taliban Safe Haven on 4 July 2011 in Afghanistan.

Monday

WOD

A) Front Squat 3-3-3-3-3

 

B) 2013 CrossFit Games Regional Event 6

For Time:

100 Double Unders

50 Handstand Push-ups

40 Toes to Bar

30 Shoulder to Overhead 72/45kg

90ft Walking Lunge (front rack) 72/45kg

10565060_752313304810530_3439435360635327160_n

Saturday

WOD

A) Jerk 5-5-5-5-5

 

B) Row 5K for time

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Friday

WOD

A) 3 x Max L-Sits

 

B) As many rounds as possible in 10 mins of:

10 Thrusters (unbroken sets) @ 52/35kg

10603587_10152192803157676_4212394608679237208_n

Thursday

WOD

A) 100 Pull-ups for time

 

B) “Elizabeth”

21-15-9 reps for time of:

Squat Clean 62/43kg

Ring Dips

10449479_10152169302197676_2692167320701994157_n

Wednesday

WOD

A) Shoulder Press 5-5-5-5-5

 

B) For Time:

21 Deadlifts 143/102kg

5 Legless Rope Climbs, 15ft

15 Deadlifts 143/102kg

4 Legless Rope Climbs, 15ft

9 Deadlifts 143/102kg

3 Legless Rope Climbs, 15ft

12497_10152167950722676_2350571309826914398_n

Tuesday

WOD

A) Hang Power Clean 3-3-3-3-3

 

B) As many rounds as possible in 20 mins of:

3 Hang Power Cleans 84/52kg

6 Ring Dips

9 Box Jumps 30/24″

27 Double Unders

10421356_10152170015492676_7674722795506592778_n

Monday

WOD

A) Back Squat 5-5-5-5-5

 

B) “Karabel”

Ten rounds for time of:

3 Power Snatch @ 62/43kg

15 Wall Balls 9/6kg

10462868_10152182801872676_6262737892125804962_n

Saturday

WOD

A) Deadlift 5-5-5-5-5

 

B) Three rounds for time of:

Row 500m

50 Double Unders

Run 400m

10484537_755060057869188_8841222783314788234_n

Friday

WOD

A) Push Press 2RM

 

B) 10-9-8-7-6-5-4-3-2-1 reps for time of:

Push Press 62/43kg

1 Rope Climb, 20ft

10525677_10152167480757676_9137479238769535054_n

Thursday

WOD

A) Overhead Squat 3-3-3-3-3-3-3

 

B) AMRAP 15 mins:

8 Power Clean @ 90/60kg

16 GHD Sit-ups (advanced) OR

16 Sit-ups with a 15/10kg plate (beginner/intermediate)

1920296_10152178520747676_4250176710012577577_n

Wednesday

WOD

A) Weighted Ring Dip 3-3-3-3-3

 

B) 2014 CrossFit Games “Muscle-up Biathlon”

For Time:
Run 400m
18 Muscle-ups
Run 400m
15 Muscle-ups
Run 400m
12 Muscle-ups
 
Each time you break a set of muscle-ups you must run 200m!
 

10491106_10152176437992676_3407970937162914014_n

Tuesday

WOD

2014 CrossFit Games “Double Grace”
 
For Time:
60 Clean & Jerks @ 62/43kg
 

10583886_749831398392054_5752556760031803177_n

Monday

WOD

A) Front Squat 3-3-3-3-3

 

B) Five rounds for time of:

8 Front Rack Lunges 70/45kg

12 Box Jumps 24/20″

Sprint 200m

10552594_750428284999032_2207388703793710288_n

Saturday

WOD

A) For Time:

Sandbag Mile Run 30/15kg

B) 100 Kettlebell Swings for time 32/24kg

5 burpees every time you stop!

10561623_751914631517064_1642964197837908106_n

Friday

WOD

A) AMRAP 10 mins:

40 Pistols (alternating)
40 Toes to Bar
40 Double Unders
40 Wall Balls 9/6kg
Max effort Row for calories in remaining time

Score is based on calories.

B) 100 Hollow Rocks for time

1236517_750404468334747_1837984826954904943_n

Thursday

WOD

A) Split Jerk 1RM

 

B) Five rounds for time of:

5 Deadlift 140/100kg

30 Push-ups (hand release)

10469093_737312499643944_6595064911990496458_n

Wednesday

WOD

A) Overhead Squat 5-5-5-5-5

 

B) 21-15-9 reps for time of:

Dumbbell Hang Squat Clean 20/15kg

Handstand Push-ups

10306555_299683273532759_6377886349666549412_n

Tuesday

WOD

A) Power Clean 20RM

 

B) “The Admiral”

Three rounds for time of:
20 Burpee Pull-ups
20 Front Squats 70/47kg
20 Box Jumps 24/20″
 
10487470_622134431238956_8781998546789323214_n

Monday

WOD

A) Shoulder Press 5-5-5-5-5

 

B) AMRAP 7 mins:

20 Double Unders

1 Power Snatch 60/40kg

20 Double Unders

2 Power Snatch 60/40kg

20 Double Unders

3 Power Snatch 60/40kg

…and so on.

10524590_10152145043437676_1919145497188295896_n

Saturday

WOD

“Bradshaw”

Ten rounds for time of:
3 Handstand Push-ups
6 Deadlifts 102/70kg
12 Pull-ups
24 Double Unders

BrianBradshawHero

In memory of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, who died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

Friday

WOD

A) “Black and Blue”

Five rounds for time of:
10 Power Cleans 60/40kg
10 Burpees
 
B) Hang Power Snatch 5-5-5-5-5
 

1910008_748173015224559_6755909669676773592_n

Thursday

WOD

A) Back Squat 2RM

 

B) Five rounds for time of:

Row 500m

7 Thrusters 62/43kg

10580117_747196565322204_3296150755364214279_n

Wednesday

WOD

A) Push Press 3-3-3-3-3

 

B) “Sugar Daddy”

For time:
21 Deadlifts 102/70kg
Run 400m
15 Deadlifts 102/70kg
Run 400m
9 Deadlifts 102/70kg
Run 400m
 
10584073_748149225226938_5353714785824795171_n

Tuesday

WOD

A) Flight Simulator

5, 10, 15, 20…50, 45, 40…10, 5 Reps of Consecutive Double Unders
 
20 Minute Cap
 
B) Squat Clean 5RM
 

10547583_748209085220952_4920139889499950333_n

Monday

WOD

OPT Repeatability Test
 
3 rounds, each round for time of:
Row 250m
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
Row 250m
 
Rest 12 mins between each round.
photo-1

Saturday

WOD

“Team Nukes”

In teams of 2 complete -
8 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)

At the 8 minute mark start -
10 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 20/15kg (one athlete works at a time)

At the 18 minute mark start -
12 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 20/15kg (one athlete works at a time)

10487307_737652056276655_8137333463941681514_n

Friday

WOD

A) Bench Press 5 x 5

 

B) Three rounds for time of:

2 Rope Climbs, 20ft

21 Push-ups (hand release)

15 Dumbbell Squat Cleans 20/15kg

9 Handstand Push-ups

10527331_735875413120986_407163769096343982_n

Thursday

WOD

“Khalipa’s Chipper”

For Time:

10 Shoulder Press 52/35kg

15 Overhead Squats 52/35kg

20 Push Press 52/35kg

25 Front Squats 52/35kg

30 Push Jerk 52/35kg

35 Back Squats 52/35kg

10492510_10152146645047676_469793528108317393_n

Wednesday

WOD

A) Overhead Squat 3-3-3-3-3

 

B) “Snake Bite”

21-15-9 reps for time of:

Squat Snatch 43/30kg

Chest to Bar Pull-ups

10514643_732394433469084_4560211368249822074_n

Tuesday

WOD

A) Power Clean 3-3-3-3-3

 

B) Three rounds for time of:

7 Wall Climbs

14 Power Cleans 80/55kg

21 Burpees

10404265_739056032802924_351109875176066952_n

Monday

WOD

CrossFit Games Open 12.4

 

As many reps as possible in 12 mins of:

150 Wall Balls 9/6kg 10/9 ft target

90 Double Unders

30 Muscle-ups

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Saturday

WOD

A) Deadlift 3-3-3-3-3

B) “Bell”

Three rounds for time of:
21 Deadlifts 85/62kg
15 Pull-ups
9 Front Squats 85/62kg

Hero_BellCacheIraq

In memory of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, who died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device.

Friday

WOD

A) Shoulder to Overhead 20RM

 

B) EMOM 15 minutes:

Min 1: 8 Sumo Deadlift High-pull 60/40kg
Min 2: 40 sec Hollow Hold
Min 3: 10 Strict Toes To Bar

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Thursday

WOD

For Time:

10 Rope Climbs, 15 ft

100m Walking Lunge

50 Ring Dips

100m Walking Lunge

10 Muscle-ups

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Wednesday

WOD

A) Back Squat (box) 7-7-7-7-7

 

B) As many rounds as possible in 10 mins of:

5 Dumbbell Squat Snatch Left Arm 20/12.5kg

5 Dumbbell Squat Snatch Right Arm 20/12.5kg

15 V-ups

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Tuesday

WOD

For Time:

100 Double Unders

50 Chest to Bar Pull-ups

40 Burpees

15 Clean and Jerk 80/55kg

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Monday

WOD

A) Thruster 2RM
 
B) “Bergeron Beep Test”
 
EMOM for as long as possible:
7 Thrusters 35/25kg
7 Pull-ups
7 Burpees

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Saturday

WOD

For Time:

50 Wall Balls 9/6kg

Run 2K

50 Wall Balls 9/6kg

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Friday

WOD

A) Bench Press 5 x 5

 

B) Nine rounds for time of:

6 Deadlifts 110/80kg

6 Handstand Push-ups

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Thursday

WOD

A) Shoulder Press 3-3-3-3-3

 

B) 21-15-9 reps for time of:

Thruster 50/35kg

Pull-ups

Double Unders (double reps)

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Wednesday

WOD

A) Power Snatch 3RM

 

B) CrossFit Games Open 12.2

As many reps as possible in 10 min of:

30 Snatches 35/20kg
30 Snatches 61/35kg
30 Snatches 75/45kg
Snatch 95/55kg

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Tuesday

WOD

A) Hang Power Clean 5-5-5-5-5

 

B) Advanced;

7-6-5-4-3-2-1 reps for time of:

Power Clean 100/70kg

Muscle-ups

 

Beginner/Intermediate;

10-9-8-7-6-5-4-3-2-1 reps for time of:

Power Clean 60/40kg

Ring Dips

photo_1331033491275-1-0

Monday

WOD

A) Back Squat 5 x 5 (across)

 

B) Three rounds for time of:

40 Wall Balls 9/6kg

20 Chest to Bar Pull-ups

* Advanced athletes must do unbroken sets.

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Saturday

WOD

Ten rounds for time of:

10 Kettlebell Swings 32/24kg

10 Toes to Bar

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Friday

WOD

A) Weighted Ring Dip 5 x 5

 

B) For Time:

30 Burpee Box Jumps 24/20″

Run 400m

15 Power Snatch 62/43kg

Run 800m

15 Power Snatch 62/43kg

Run 400m

30 Burpee Box Jumps 24/20″

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Thursday

WOD

A) Overhead Squat 10-10-10-10-10

 

B) AMRAP 10 minutes:

5 Thrusters 43/30kg

7 Hang Power Cleans 43/30kg

9 Sumo Deadlift High-pulls 43/30kg

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Wednesday

WOD

A) Front Squat 2RM

 

B) “Wyk”

Five rounds for time of:

5 Front Squats 100/70kg

5 Rope Climbs, 15ft

Run 400m with a 20/15kg plate

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Tuesday

WOD

A) Weighted Pull-up 5-5-5-5-5

B) “The Ghost”

Six rounds for max reps:
1 min Row (calories)
1 min Burpees
1 min Double Unders
Rest 1 min

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