Saturday

WOD

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


B) “Gator”

Eight rounds for time of:
5 Front squats 85/55kg
26 Ring push-ups

ChrisGathercoleHero

In memory of U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, who was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

Friday

WOD

“Strict Nicole”
As many reps as possible in 20 mins of:
Run 400m
Max Strict Pull-ups

Every time you come off the bar run another 400m.
10483114_10152827718487676_730145051912222759_o

Thursday

WOD

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

 

B) Every Minute for 6 mins:

6 Overhead Squats 52/35kg

12 Knees to Elbows

10435031_915365928505266_7547633730072346256_n

 

Wednesday

WOD

“Falkel”
As many rounds as possible in 25 mins of:
8 Handstand push-ups
8 Box jumps 30/24″
1 Rope climb, 15 ft

Hero_ChrisFalkel

In memory of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, who was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.

Tuesday

WOD

A) Push Press 20RM

 

B) Five rounds for time of:

25/20 cal Row

5 Muscle-ups

11027976_923419447699914_2822798503970766640_n

Monday

WOD

A) Squat Clean 2-2-2-2-2-2-2


B) “Harley Love”

Six rounds for time of:

13 Thrusters 52/35kg

14 Chest to Bar Pull-ups

10996065_10152822642597676_7452398185593308449_o

Saturday

WOD

“Zeus”
Three rounds for time of:
30 Wall Balls 9/6kg
30 Sumo Deadlift High Pulls 35/25kg
30 Box Jumps 24/20″
30 Push Press 35/25kg
30 cal Row
30 Push-ups
10 Bodyweight Back Squats

Hero_DavidHickman

In memory of U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, who died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

Friday

WOD

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

 

B) Seven rounds for time of:

5 Wall Climbs

5 Bar Muscle-ups

Run 200m

11407267_10152812945777676_2179617573527598832_n

Thursday

WOD

Every Minute on the Minute for 20 mins:

ODDS 15 Kettlebell Swings 32/24kg

EVENS 8 Handstand Push-ups

11402583_10152818451122676_7050316257288324336_o

Wednesday

WOD

A) Front Squat 5RM

 

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
18 Clean & Jerks 62/43kg
18 Toes to Bar
…and so on.

10005944_920670671308125_975028159787763808_o

Tuesday

WOD

A) Hang Power Clean  5-5-5-5-5

 

B) CrossFit Games Open 12.4 / 13.3
As many reps in 12 mins as you can of:
150 Wall Balls 9/6kg, 10/9 ft
90 Double Unders
30 Muscle-ups

 10982250_10152805732632676_7686277527245049942_o

Monday

WOD

Teams of 3 (1 athlete works at a time):

With a running clock…

A) In 7 mins complete:

50 Back Squats 62/43kg

50 Back Squats 84/62kg

AMRAP Back Squats 102/70kg in remaining time.

Back squats can be taken from a rack.

Rest 3 minutes

B) In 7 mins complete:

50 Strict Shoulder Press 43/30kg

50 Strict Shoulder Press 52/35kg

AMRAP Strict Shoulder Press 62/43kg in remaining time.

Presses can be taken from a rack.

Rest 3 minutes

C) In 7 mins complete:

50 Deadlifts 84/62kg

50 Deadlifts 102/70kg

AMRAP Deadlifts 125/85kg in remaining time.

11426796_913654608676398_3162689743576619609_o

Saturday

WOD

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

 

B) CrossFit Games Open 11.1 / 14.1
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches 35/25kg

11425157_10152804238797676_703608619306537835_o

Friday

WOD

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

 

B) “Roy”

Five rounds for time of:
15 Deadlifts 102/70kg
20 Box Jumps 24/20″
25 Pull-ups

MichaelRoyHero

In memory of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, who was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

Thursday

WOD

A) “Nancy”

Five rounds for time of:
Run 400m
15 Overhead Squats 43/30kg

 

B) 100 V-ups for time 

11270706_10152794928787676_5192440767584724195_o

Wednesday

WOD

A) Back Squat 3-3-3-3-3

 

B) AMRAP 8 min:

10 Front Squats 43/30kg

10 Sumo Deadlift High-pull 43/30kg

11537553_10152802703522676_6886499816775903049_o

 

Tuesday

WOD

“Murph”
For Time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

crossfit-murph1

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Monday

WOD

A) Turkish Get Up – work up to weight

 

B) Bell Up Clean & Press – work up to weight

 

C) For Time:
40 Kettlebell Snatches 24/16kg
– then –
3 rounds of:
10 Kettlebell Swings 24/16kg
10 Goblet Squats 24/16kg
15 Kettlebell Swings 24/16kg
15 Goblet Squats 24/16kg
20 Kettlebell Swings 24/16kg
20 Goblet Squats 24/16kg

10407836_909699762405216_5298479404193632835_n

Saturday

WOD

A) Power Clean 1RM

 

B) “J.T.”

21-15-9 reps for time of:
Handstand Push Up
Ring Dip
Push-up

HunterHalo

In honour of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

Friday

WOD

Five rounds for time of:
10 Squat Snatches 35/25kg
Chin Over Bar Hold, 30 secs
10 Squat Snatches 35/25kg
Plank Hold, 1 min

10985567_909727989069060_6079333669627928434_n

Thursday

WOD

A) Weighted Dip 5 x 5

 

B) AMRAP in 12 mins of:
2 Rope Climbs, 15ft
15 Push-ups (hand release)

11264846_912360962139096_8122623948177618997_n

Wednesday

WOD

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

 

B) Three rounds for time of:
21 cal Row 
15 Toes to Bar
9 Dumbbell Snatches 30/20kg

11329750_10152788078627676_5090846708693160536_n

Tuesday

WOD

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

 

B) Seven rounds for time of:
7 Overhead Squats 60/40kg
14 Chest to Bar Pull-ups

1610941_10152762809847676_1757853622377081401_n

Monday

WOD

A) “Isabel”
For Time:
30 Power Snatch 62/43kg

 

B) EMOM 8 mins:
ODDS Max rep Handstand Push Up
EVENS Max rep Deadlift @ 1.5 x Bodyweight

Score is total reps for each movement.

11406897_10152793812127676_3235185995235562363_n

Sunday

WOD

“Angie” for Ange

For Time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

1780751_430686847062651_722738408_n

Saturday

WOD

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

 

B) “Christine”

Three rounds for time of:

Row 500m

12 Deadlifts @ Bodyweight

21 Box Jumps 24/20″

10458780_10152763081722676_865668791225315157_n

Friday

WOD

A) Front Squat 1RM

 

B) AMRAP 12 mins:

70 Double Unders

50 Lateral Burpees over bar

30 Squat Clean Thrusters 60/40kg

10 Muscle Ups

11138491_10152757374797676_4759679551383911369_n

Thursday

WOD

Three rounds for max reps:

1 min Power Clean 70/50kg

1 min Double Unders

1 min Kettlebell Swings 32/24kg

1 min Dumbbell Push Press 20/15kg

1 min Knees to Elbows

1 min Rest

11226195_10152753006417676_2763107001317089697_n 

Wednesday

WOD

A) Clean and Jerk 1-1-1-1-1

 

B) “Grace”

For Time:

30 Clean and Jerks 62/43kg

11351224_10152756577572676_2250559541609179127_n

Tuesday

WOD

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

 

B) Five rounds for time of:

25 Wall Balls 9/6kg, 10ft

25 Toes to Bar

11350551_906449439396915_7412829640531221140_n

Monday

WOD

A) For Time:

30 cal Row

30 Bar-facing Burpees

30 Hang Power Clean 62/43kg

 

B) Back Squat 3-3-3-3-3-3-3

11215128_905114322863760_3268533217813585347_n

Saturday

WOD

For Time:
10 Wall Climbs
– then –
5 rounds of:
10 Overhead Barbell Lunge Steps 60/40kg
10 Burpees
– then –
10 Wall Climbs

11248342_906449166063609_5761085303934331566_n

Friday

WOD

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

 

B) “Josh”

For Time:
21 Overhead Squats 43/30kg
42 Pull-ups
15 Overhead Squats 43/30kg
30 Pull-ups
9 Overhead Squats 43/30kg
18 Pull-ups

Josh

Thursday

WOD

A) “Flight Simulator”

5, 10, 15, 20…50, 45, 40…10, 5 Reps of Consecutive Double Unders

 

B) 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.

11350546_905405479501311_6960271433342314225_n

Wednesday

WOD

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

 

B) Weighted Pull-up 5-5-5-5-5

 

C) 15-12-9 reps for time of:

Thruster 62/43kg

Weighted Pull-up 20/15kg

11017550_905378009504058_776261590126314921_n

Tuesday

WOD

A) Squat Clean 1RM

 

B) AMRAP 10 mins:

10 Burpee Box Jumps 24/20″

10 Squat Cleans 70/50kg

17113_904982489543610_9098049851574025466_n

Monday

WOD

A) Power Snatch 5-5-5-5-5

 

B) “Schlitz”

Four rounds for time of:

Run 400m

4 Muscle Ups

40 Double Unders

11181751_10152744081487676_6550912282008468596_n

Saturday

WOD

“Cindy XXX”

As many reps in 20 mins as you can of:

10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats

11068230_903016356406890_7652233445237528359_n

Friday

WOD

A) “Randy”

For time:
75 Power Snatches 35/25kg

 

B) “Tommy V”

For time:
21 Thrusters 52/35kg
12 Rope Climbs, 15 ft
15 Thrusters 52/35kg
9 Rope Climbs, 15 ft
9 Thrusters 52/35kg
6 Rope Climbs, 15 ft

11025732_903015836406942_1172546676733131306_n

Thursday

WOD

A) Deadlift 3-3-3-3-3

 

B) EMOM 12 mins:

ODDS 12 Deadlifts 115/85kg

EVENS 24 Pull-ups

11295620_903016313073561_2339127394906667602_n

Wednesday

WOD

A) Push Jerk 2-2-2-2-2

 

B) For Time:

20 Back Squats 102/70kg

40 Toes to Bar

60 Kettlebell Swings 32/24kg

11150987_899942003380992_9200512477582072202_n

Tuesday

WOD

2014 CrossFit Games “Triple 3″

For time:
Row 3000m
300 Double Unders
Run 3 miles

11079353_876972955677897_3601981720573037061_n

Monday

WOD

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

 

B) “Air Force Karen”

For Time:

150 Wall Balls 9/6kg

Every minute on the minute do 4 burpees

11150728_900305526677973_6115630846394417891_n

Saturday

WOD

“Collin”

Six rounds for time of:
400m Sandbag Carry 30/15kg
12 Push Press 52/35kg
12 Box Jumps 24″
12 Sumo Deadlift High Pulls 43/30kg

HeroCollinThomas

In memory of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, who was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.

Friday

WOD

A) Behind the Neck Press 5-5-5-5-5

 

B) Five rounds for time of:

30 Sit-ups (Abmat)

20 Chest to Bar Pull-ups

10 Deadlifts 125/90kg

10404375_899115583463634_5922005761251573445_n

Thursday

WOD

A) Beast Builder V1
EMOM 7 mins (pick load):
Min 1: 7 Unbroken Hang Squat Cleans + 1 Jerk
Min 2: 6 Unbroken Hang Squat Cleans + 2 Unbroken Jerks
Min 3: 5 Unbroken Hang Squat Cleans + 3 Unbroken Jerks
Min 4: 4 Unbroken Hang Squat Cleans + 4 Unbroken Jerks
Min 5: 3 Unbroken Hang Squat Cleans + 5 Unbroken Jerks
Min 6: 2 Unbroken Hang Squat Cleans + 6 Unbroken Jerks
Min 7: 1 Hang Squat Clean + 7 Unbroken Jerks

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

Toes to Bar

Squat Clean 43/30kg

11206135_898323126876213_1858245024572267943_n

Wednesday

WOD

AMRAP 17 mins:
50 Wall Balls 9/6kg, 10/9 ft
30 Power Cleans 70/50kg
10 Muscle-ups

— then into —

50 Bar-facing Burpees
30 Power Snatches 60/40kg
10 Muscle-ups

11150643_10152734405207676_853325234300382473_n

Tuesday

WOD

A) Back Squat 2-2-2-2-2

 

B) Back Squat 10RM

 

C) EMOM 16 min:

ODDS Row 20/15 cal

EVENS 15 Ring Dips

IMG_3062

Monday

WOD

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

 

B) Three rounds for time of:

Run 400m

21 Sumo Deadlift High-pull 43/30kg

7 Wall Climbs

IMG_3038 (1)

Saturday

WOD

10 rounds for reps:
AMRAP in 1 min of;
8 Deadlifts 62/43kg
6 Hang Power Cleans 62/43kg
4 Front Squats 62/43kg
2 Push Jerks 62/43kg
Max Lateral Burpee (Over Barbell)

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

11026328_893042157404310_800449742423181441_o

Friday

WOD

A) Bench Press 3-3-3-3-3-3-3

 

B) Three rounds for time of:

30 Wall Balls 9/6kg, 10 ft

10 Bar Muscle Ups

11143730_10152680436382676_5809216232693140482_n

Thursday

WOD

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

 

B) 2013 CrossFit Games “Legless”
For Time:
27 Thrusters 43/30kg
4 Rope Climbs (Legless), 15 ft
21 Thrusters 43/30kg
3 Rope Climbs (Legless), 15 ft
15 Thrusters 43/30kg
2 Rope Climbs (Legless), 15 ft
9 Thrusters 43/30kg
1 Rope Climb (Legless), 15 ft

10423755_888855651156294_8391726139912094694_n

Wednesday

WOD

A) Shoulder Press 5-5-5-5-5

B) 21-15-9 reps for time of:
Hang Power Clean 60/40kg
Toes to Bar

11071441_10152686823387676_3513843616930281921_n

 

Tuesday

WOD

A) Row 2K for time

 

B) Five rounds for time of:
Run 300m
50 m Overhead Walking Lunge With Plate, 15/10kg

11143265_889755734399619_4634268077076667278_n

Monday

WOD

A) Front Squat 2RM

 

B) “J” From Ben Bergeron

For Time:
200 Double Unders
– then –
4 rounds of:
5 Muscle-ups
10 Front Squats 70/50kg
15 Handstand Push-ups
20 Burpees

10945271_10152706013962676_2388766965378771125_n

Saturday

WOD

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

 

B) For Time:
Row 1000m
– then –
3 rounds of:
30 Hand To Hand Kettlebell Swings 24/16kg
30 Wall Balls 9/6kg, 10/9 ft

11146385_10152689861757676_6433710234206076141_o

Friday

WOD

As many rounds as possible in 20 mins of:
7 Power Cleans 62/43kg
7 Burpees
Sprint 200m

11064701_10152670637112676_8115669221545346174_n

Thursday

WOD

A) Hang Power Snatch 5-5-5-5-5

 

B) Five rounds for time of:
10 Squat Cleans 43/30kg
30 sec L Sit Hold (parallettes)
10 Squat Cleans 43/30kg
1 min Hang from Pull Up Bar

10441088_10152678354287676_1514789094692874442_n

Wednesday

WOD

A) Push Jerk 5 x 5 across

 

B) Three rounds for time of:
3 Rope Climbs (Legless), 15 ft
30 Box Jump Overs 24/20″

11119507_10152672875557676_5289357143998840399_n

Tuesday

WOD

A) Thruster 20RM

 

B) “Dave Castro Challenge”

Two rounds for time of:

30 Overhead Squats 43/30kg

30 Chest to Bar Pull-ups

11150415_10152694802837676_3950415696097955619_n

Monday

WOD

A) Back Squat 5 x 5 across

 

B) Five rounds for time of:
10 Handstand Push-ups
10 Ring Dips
10 Push-ups
200m Farmers Carry 24/16kg

10447603_884613324913860_8442860248819522113_n

Saturday

Australian HERO WOD – McDonald & Galagher

Two rounds for time of:

200m run
16 reps 24/16kg Kettlebell Swing
16 reps Pull-ups
16 reps 50/30kg Front Squat

Then into

200m run
14 reps 24/16kg Kettlebell Swing
14 reps Pull-ups
14 reps 50/30kg Front Squat

Then into

200m run
12 reps 24/16kg Kettlebell Swing
12 reps Pull-ups
12 reps 50/30kg Front Squat

wod-lcpl.mervyn.mcdonald.and_.pte_.nathan.galagher-702x336

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

 

 

Friday

WOD

A) EMOM 15 min (touch n’ go) for load:

Power Clean + Hang Squat Clean + Squat Clean

 

B) Three rounds for time of:

Run 400m

21 Power Cleans 70/50kg

154522_886327558075770_463006152209409750_n

Thursday

WOD

For Time:
20 Burpees
20 Hang Squat Snatches 60/40kg
20 Bar Muscle Ups
20 Hang Squat Snatches 60/40kg
20 Burpees

11150414_885127674862425_5255661912325811867_n

Wednesday

WOD

A) 10 rounds for reps of:

15 sec Deadlift (you choose weight)

45 sec Rest

 

B) For Time:

60 Knees to Elbows

60 Sit-ups (feet anchored)

11109813_883519551689904_8204469450894339249_n

Tuesday

WOD

A) Thruster 5RM

 

B) 10 rounds for reps:

30 sec Burpees

30 sec Rest

30 sec Dumbbell Thrusters 20/15kg

30 sec Rest

11139370_886327551409104_7580284584404333075_n

Monday

WOD

A) Weighted Pull-up 10-5-3-1-1

 

B) “Phat Helen”

Three rounds for time of:

Run 400m

21 Kettlebell Swings 32/24kg

12 Chest to Bar Pull-ups

11138561_885127651529094_2538254747173863188_n

Saturday

WOD

Five rounds for time of:
20 Wall Balls 9/6kg, 10ft
20 Sumo Deadlift High-pull 35/25kg
20 Box Jumps 20″
20 Push Press 35/25kg
Row 20 calories
Rest 1 minute

IMG_0944

 

Happy Birthday Coach Marc!!!

Friday

WOD

A) EMOM 10 mins for max tonnage: 

Back Squats (pick load) 30 sec

Rest 30 sec

 

B) “G.I. Jane”
For Time:
100 Burpee Pull-ups

11102767_10152668624782676_1871044400194214415_n

Thursday

WOD

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

 

B) Three rounds for time of:
25 Dumbbell Push Press 20/15kg
25m Dumbbell Walking Lunge 20/15kg
25 Push-ups

IMG_2935

Wednesday

WOD

A) For time:
Row 250m
30 Burpees
Row 250m

 

B) “Power Amanda”
9-7-5 reps for time of:
Muscle-ups
Power Snatches 62/43kg

o-CROSSFIT-facebook

Tuesday

WOD

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

 

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

Run 400m
3 Rope Climbs, 15ft

11084233_10152661797277676_9158486150188552109_o

Monday

WOD

A) Overhead Squat 1-1-1-1-1-1-1

 

B) 10-9-8-7-6-5-4-3-2-1 reps for time of:
Overhead Squat 60/40kg
30 Double Unders (Unbroken)

10155825_10152661796262676_8851982588788211040_n

 

Saturday

WOD

For Time:

300m Row

10, 20, 30
 reps of;

Pull-ups


Ground to Overhead 60/40kg


300m Row

11082566_882715098437016_2076918915995396285_n

Friday

WOD

A) Death by Handstand Push-up

 

B) As many reps as possible in 15 min of:

20 Toes to Bar

15 Thrusters 30/20kg

20 Toes to Bar

15 Thrusters 40/30kg

20 Toes to Bar

15 Thrusters 60/40kg

20 Toes to Bar

15 Thrusters 75/50kg

As many wall balls at 9/6kg in time remaining.

10421609_880134098695116_6168205512927533737_n

Thursday

WOD

AMRAP 20 min:
3 Hang Cleans 80/60kg
6 Ring Dips
9 Box Jumps 24/20″
27 Double Unders

11082652_10152652685232676_5752658473126552628_n

Wednesday

WOD

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

 

B) Three rounds for time of:

25 Wall Balls 9/6kg, 10ft

25 Kettlebell Swings 32/24kg

11072317_10153005715844270_5897346376841355288_n

Tuesday

WOD

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

 

B) AMRAP 10 min:

10 Burpee Box Jumps 24/20″

10 Squat Cleans 70/45kg

11049482_879655368742989_8302511091524745958_o

Monday

WOD

“Chelsea”

Every 1 min for 30 mins do:
5 Pull-ups
10 Push-ups
15 Air Squats

11102728_10153005714669270_5670690945334350080_n

Saturday

WOD

A) Five rounds of 3 min, each for time of:

12 Hang Cleans 80/60kg

12 Front Squats 80/60kg

 

B) AMRAP 6 min:

15 Toes to Bar

15 Burpees

11008765_880772218631304_1012841018571597920_n 

Friday

WOD

“Hellacious Helen”

For Time:
Run 1200m
63 Kettlebell Swings 24/16kg
36 Pull-ups
Run 800m
42 Kettlebell Swings 24/16kg
24 Pull-ups
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups

1510555_10152663218737788_1507990682_n

Thursday

WOD

A) Shoulder Press 3-3-3-3-3-3-3

 

B) Three rounds for time of:

25 Thrusters 43/30kg

15 Muscle-ups

10604620_10153005715404270_3685632868183071721_o

Wednesday

WOD

A) Power Snatch 1RM

 

B) Ten rounds for time of:

3 Power Snatch 65/45kg

5 Box Jump overs 24/20″

11082169_10153005714739270_8175145419071896950_o

Tuesday

WOD

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

 

B) AMRAP 12 mins:

3 Minutes: Row for Calories
3 Minutes: Wall Balls 9/6kg
2 Minutes: Row for Calories
2 Minutes: Wall Balls 9/6kg
1 Minute: Row for Calories
1 Minute: Wall Balls 9/6kg

bf89d52a89e4c05_686321

Monday

WOD

A) “Sally” Pull-ups

Score is based on time completed.

 

B) “Sally” Back Squats 60/40kg

 

C) “Death by Burpee”

Complete 2 burpees on the first minute, 4 burpees on the second minute, and so on.

74bb78a0060e5f8_686443

Saturday

WOD

CrossFit Games Open 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters 43/29kg 

Friday

WOD

A) Push Jerk 5-5-3-3-3-1-1-1-1-1 

B) For Time:
Run 800m
50 Sumo Deadlift High-pulls 35/25kg
30 Push-ups

10854426_10152959698579270_7227667707844291929_o

Thursday

WOD

A) Back Squat 5-5-3-3-3-1-1-1-1-1 

 

B) For Time:
50 Dumbbell Snatches 30/20kg
5 Rope Climbs, 15ft
40 Dumbbell Snatches 30/20kg
4 Rope Climbs, 15ft
30 Dumbbell Snatches 30/20kg
3 Rope Climbs, 15ft
20 Dumbbell Snatches 30/20kg
2 Rope Climbs, 15ft
10 Dumbbell Snatches 30/20kg
1 Rope Climb, 15ft

MMCF34

Wednesday

WOD

“Ryan”

Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Ryan

In memory of Maplewood, Missouri Firefighter, Ryan Hummert, 22, who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.

Tuesday

WOD

A) Squat Clean 5-5-5-5

 

B) “Nutts”

For Time:
10 Handstand Push-ups
15 Deadlifts 113/80kg
25 Box jumps 30/24″
50 Pull-ups
100 Wallballs 9/6kg, 10ft
200 Double Unders
Run 400m with a 20/15kg plate

LtAndrewNuttall

In memory of Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group who was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

Monday

WOD

A) Five rounds for max load; rest as needed.

5 Push Jerk

4 Push Press

3 Shoulder Press

Each round to be performed unbroken.

 

B) Three rounds for time of:

2 rounds of “Cindy”

15 Ring Dips

15 Box Jumps 30/24″

MMCF51

Saturday

WOD

CrossFit Games Open 15.4

As many reps as possible in 8 mins of:
3 Handstand Push-ups
3 Cleans 84/56kg
6 Handstand Push-ups
3 Cleans 84/56kg
9 Handstand Push-ups
3 Cleans 84/56kg
12 Handstand Push-ups
6 Cleans 84/56kg
15 Handstand Push-ups
6 Cleans 84/56kg
18 Handstand Push-ups
6 Cleans 84/56kg
21 Handstand Push-ups
9 Cleans 84/56kg
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. 

Friday

WOD

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

 

B) 21-15-9 reps for time of:
Left Arm Kettlebell Snatch 24/16kg
Right Arm Kettlebell Snatch 24/16kg
Pull-ups

11029562_10152959698554270_8553857549495832474_o

Thursday

WOD

A) Front Squat 1RM

 

B) Three rounds for time of:

18 Front Rack Lunges 60/40kg

15 Power Cleans 60/40kg

12 Overhead Squats 60/40kg

1495971_10152959698124270_6452633655890914252_o

Wednesday

WOD

A) EMOM for as long as possible:

8 Hang Cleans 80/50kg

8 Burpees

 

B) Two rounds of 7 min duration (for max reps):

Run 800m

Max Thrusters 43/30kg in remaining time

Rest 2 min between rounds.

906085_10152959700029270_7822032055680673989_o

Tuesday

WOD

A) 3 x Max Effort Chest to Bar Pull-ups

 

B) “Brehm”

For Time:
10 Rope Climbs, 15 ft
20 Back Squats 100/70kg
30 Handstand Push-ups
40 Calorie Row

hero_dale_brehm

In memory of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, who died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.

Monday

WOD

A) Deadlift 5 x 3 across

 

B) CrossFit Games Open 11.2

As many rounds as possible in 15 mins of:
9 Deadlifts 70/45kg
12 Push-ups (hand release)
15 Box Jumps 24/20″

MMCF16

Saturday

WOD

CrossFit Games Open 15.3

As many rounds and reps as possible in 14 mins of:
7 Muscle-ups
50 Wall Balls 9/6kg, 10/9 ft
100 Double Unders 

Friday

WOD

A) 3 x 500m Row, 1 min rest between intervals.

 

B) Three rounds for time of:

15 Hang Power Cleans 60/40kg

15 Ring Dips

 MMCF24

Thursday

WOD

A) Back Squat 3-3-3-3-3

 

B) For Time:

100 Kettlebell Swings 32/24kg

** 10 Burpees on the spot every time you break!

MMCF55

footer-partners

crossfitgames2013

CrossFit journal-125x63

footer-connect
icon_fb icon_yt icon_rss

footer-contact
4, 14-16 Livingstone Street
Lawson, NSW 2783
Sam 0438 780 673
info@midmountainscrossfit.com

website by TWPG