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

10305422_741692149205979_2829297671854717133_n

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

10527809_740711319304062_6101997802860668671_n

Thursday

WOD

For Time:

10 Rope Climbs, 15 ft

100m Walking Lunge

50 Ring Dips

100m Walking Lunge

10 Muscle-ups

10153862_10152009234487676_571738708353979492_n

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

10330371_716863401688854_79653640714640541_n

Tuesday

WOD

For Time:

100 Double Unders

50 Chest to Bar Pull-ups

40 Burpees

15 Clean and Jerk 80/55kg

10314015_10152040939002676_8592901837221829596_n

Monday

WOD

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

10322573_717354671639727_1868188241233658228_n

Saturday

WOD

For Time:

50 Wall Balls 9/6kg

Run 2K

50 Wall Balls 9/6kg

10322449_717405661634628_9018635029736881855_n

Friday

WOD

A) Bench Press 5 x 5

 

B) Nine rounds for time of:

6 Deadlifts 110/80kg

6 Handstand Push-ups

10425138_716872138354647_1810054881781241028_n

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)

10372084_10203369150002763_4696199917259413014_n

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

10371697_717405671634627_3459857024020263087_n

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.

10458845_722255947834125_5767530406687547499_n

Saturday

WOD

Ten rounds for time of:

10 Kettlebell Swings 32/24kg

10 Toes to Bar

10345562_717482908293570_6819378302348214974_n

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″

10255491_717976831577511_8226324567617758062_n

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

10342885_717482901626904_5474211981842468486_n

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

10413373_717609894947538_1399383018322375961_n

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

10371370_718026561572538_1848452235404257806_n

Monday

WOD

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

B) 21-15-9 reps for time of:

Shoulder to Overhead 60/40kg

Push-ups (hand release)

Kettlebell Snatch 32/20kg

1966965_718060198235841_4782345584048158143_n

Saturday

WOD

A) Every minute on the minute for 14 minutes:

ODDS 6 Power Snatch 60/40kg

EVENS 12 Box Jumps 30/24″

 

B) For Time:

100 Chest to Bar Pull-ups

10301052_718026414905886_3372859386455344283_n

Friday

WOD

“Luce”

Three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

RonaldLuceHero

In memory of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., who died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.

Thursday

WOD

A) Squat Clean 3RM

 

B) RXIT Winter Series WOD #1

As many rounds as possible in 7 mins of:

7 Bar Muscle Ups

14 Squat Clean Thrusters 60/40kg

21 Double Unders

 

Intermediate: Chest to Bar Pull-ups, 50/30kg Squat Clean Thrusters

Beginner: Pull-ups, 40/20kg Squat Clean Thrusters, Singles

1926748_717976761577518_8195137134766220237_n

Wednesday

WOD

A) Bench Press 20RM

 

B) Every minute on the minute for 10 minutes:

3 Deadlifts 140/100kg

6 Handstand Push-ups

10354888_723875667654294_4268160941127049010_n

Tuesday

WOD

A) 10-8-6-4-2 reps of:

Overhead Squats @ Bodyweight

Rest 3 min between sets.

 

B) 15-12-9-6-3 reps for time of:

Power Clean 60/40kg

Bar-facing Burpees

10322435_718073661567828_8416880039308661298_n

Monday

WOD

A) Back Squat 1RM

 

B) “H.A.M. Sandwich”

For Time:

50 Wall Balls 9/6kg 10ft

25 Deadlifts 110/75kg

50 Wall Balls 9/6kg 10ft

Every minute on the minute starting at the 60 sec mark, complete 5 burpees

10345762_718059704902557_4174791066289429145_n

Saturday

WOD

“Murph”

For Time:

Run 1 mile

100 Pull-ups

200 Push-ups

30 Squats

Run 1 mile

* Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Unknown

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

Friday

WOD

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

 

B) RXIT Winter Series WOD #2

As many reps as possible in 12 minutes:

30 Kettlebell Swings 

30 Box Jumps 

15 Power Snatch 

30 Bar-facing Burpees

15 Power Snatch 

30 Box Jumps 

30 Kettlebell Swings 

 

Advanced: 32/24kg KB Swings, 30/24″ Box Jumps, 60/40kg Power Snatch

Intermediate: 24/16kg KB Swings, 24/20″ Box Jumps, 50/30kg Power Snatch

Beginner: 16/12kg KB Swings, 24/20″ Box Jumps, 40/20kg Power Snatch

10407602_722267391148455_7146818387106456157_n

Thursday

WOD

“Tyler”

Five rounds for time of:
7 Muscle-ups
21 Sumo Deadlift High-pull 43/30kg

HeroLtTylerParten

In memory of 1LT Tyler E. Parten, 24, of Arkansas, who died Sept. 10, 2009 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire.

Wednesday

WOD

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

 

B) “Macho Man”

As many rounds as possible on the minute of:

3 Power Cleans 84/62kg

3 Front Squats 84/62kg

3 Jerks 84/62kg

* If you complete 10 rounds, add one rep each movement for each additional minute.

1959384_722728777768983_8283692454947978192_n

Tuesday

WOD

A) Deadlft 5-5-5-5

 

B) Five rounds for time of:

15 Toes to Bar

9 Deadlifts 125/80kg


10406813_725301010845093_6686683219113235591_n

Monday

WOD

A) Thruster 3-3-3-3-3-3-3

B) Three rounds for time of:

300m Kettlebell Carry (front racked) 24/16kg

12 Kettlebell Thrusters 24/16kg

24 Double Unders 

10308342_709283942446800_2501438751101114400_n

Saturday

WOD

A) Back Squat 20 rep max

 

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

Deadlift 100/70kg

Chest to Bar Pull-ups

2014AUS_eod_day1_floater2

Friday

WOD

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

 

B) For Time:

Row 500m

10 Wall Climbs

20 Toes to Bar 

30 Dumbbell Ground to Overhead 20/15kg

20 Toes to Bar

10 Wall Climbs

Row 500m

RS616141_2014CFGR_NE_ME5_CB_03796

Thursday

WOD

A) 1 RM complex:

Power Clean

Hang Squat Clean

Front Squat

Jerk

 

B) Three rounds for time of:

30m Walking Lunge with overhead plate 20/15kg 

30 Box Jumps 24/20″

a80e2e328aa0410_615814

Wednesday

WOD

A) For max reps:

2 Minutes of Rope Climbs (15′)

Rest 1 Minute

2 Minutes of Alternating Pistols

Rest 1 Minute

2 Minutes of Double-Unders

 

B) Five rounds for time of:

Run 400m

15 Thrusters 43/30kg

AsiaWallBall_JordanReiley

Tuesday

WOD

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

 

B) 40-30-20-10 reps for time of:

Wall Balls 9/6kg

Kettlebell Swings 24/16kg

Burpees

1908020_10152064749772676_8122719862187979429_n

Monday

WOD 

“Pheezy”

 

Three rounds for time of:

5 Front Squats 75/50kg

18 Pull-ups

5 Deadlifts 102/80kg

18 Toes to Bar

5 Push Jerk 75/50kg

18 Push-ups (hand release)

Hero_Pheezy

In memory of U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, who died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan.

Saturday

WOD

A) Row 1K for time

 

B) Five rounds for time of:

15 Deadlifts 60/40kg

12 Power Clean 60/40kg

9 Front Squats 60/40kg

200m Plate Carry 15/10kg

10339674_766339580083668_7070546314855833982_n

Friday

WOD

A) Front Squat 1RM

 

B) Three rounds for time of:

Run 400m

30 Kettlebell Swings 32/24kg

20 Ring Dips

————————————————-

10m Handstand Walk (advanced athletes)

10291849_10152038170007676_8021530468375201110_n

Thursday

WOD

A) For Time:

300m Sandbag Sprint 30/15kg

 

B) Chipper For Time:

100 Double Unders

50 Burpees

40 Power Clean 43/30kg

30 Handstand Push-ups

20 Muscle-ups

30 Handstand Push-ups

40 Power Clean 43/30kg

50 Burpees

100 Double Unders

10344777_650514468360665_2992614005556388089_n

Wednesday

WOD

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

 

B) For Time and Load:

50 Pull-ups

Rest 1 min

3 min to establish max Ground to Overhead

10274277_709284052446789_7096562003158085115_n

Tuesday

WOD

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

 

B) “Isabel”

For Time:

30 Power Snatches 62/43kg

 

C) Six rounds for time of:

30 sec Plank Hold

15 Abmat Sit-ups

10367591_710255275683000_5425575193087939660_n

Monday

WOD

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

 

B) EMOM 10 minutes

Odd minutes: 12 Front Squats 80/60kg
Even minutes: 15 Pull-ups

10365845_10152041037917676_5812110466827806472_n

Saturday

WOD

A) 10 Rounds For Time:

Sprint 100m

Rest 30 sec

 

B) For Time:

100 Push ups

10 Rope climbs 15 ft (legless for advanced)

IMG_1922

Friday

WOD

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

* Rest 2 mins between sets.

 

B) AMRAP 15 Minutes

5 Handstand Push ups (Advanced use 20kg Dumbbells)

10 Toes To Bar

15 Box Jumps 24/20″

10308302_709265162448678_6915678642253765934_n

Thursday

WOD

A) Back Squat 5-5-5-5

 

B) 1 Set Max Reps Bodyweight Back Squats

 

C) Three rounds for time of:

40 Double Unders

20 Wall Balls 9/6kg

10 Power Clean 70/47kg

10275968_10152041056027676_8256202530252466018_n

Wednesday

WOD

A) Max effort Chest to bar pull ups (1 set unbroken)

 

B) “Fortitude”

EMOM 30 Minutes

Odds: 15/12 Cal Row

Evens: 15 Burpees

RS611656_2014_CRFG_SoCal_IE3_ME3_aa_1580-gal

Tuesday

WOD

A) Push Press 5-5-5-5-5 

 

B) For Time:

21-15-9 Reps of: 

Squat Snatch 70/47kg

* Rest 3 min between rounds.

 

Monday

WOD

A) 1. Front Squat 3 RM

    2. Front Squat 10 RM

 

B) 5 Rounds For Time:

5 Deadlifts@ 125/90kg

10 Burpees

Advanced athletes: 10 Bar Muscle ups, Buy in/Buy out.

RS611732_2014_CRFG_SoCal_IE3_WE3_aa_2027-gal

Saturday

WOD

A) As many reps as possible in 3 mins of:

Shoulder to Overhead 60/40kg

 

Rest 2 minutes

 

B) As many reps as possible in 3 mins of:

Squat Clean 60/40kg

10325384_710254849016376_1035012665376630984_n

Friday

WOD

A) “Helen”

Three rounds for time of:

Run 400m

21 Kettlebell Swings 24/16kg

12 Pull-ups

 

B) 10 minute Squat Test

1508631_709307419111119_7837802155125557793_n

Thursday

WOD

A) Clean & Jerk 1-1-1-1-1-1-1

 

B) Death by 10m Kettlebell Farmer’s Walk 32/24kg

10336635_710254855683042_6349471699800004087_n

Wednesday

WOD

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

 

B) 30-20-10 reps for time of:

Row (calories)

Box Jump Overs 24/20″

Knees To Elbows

10300163_710254865683041_5156477866827254591_n

Tuesday

WOD

A) Death by Wall Climb!

 

B) 21-18-15-9-12-6-3 Reps For Time Of:

Sumo Deadlift High Pull @ 35/25 kg

Push Press @ 35/25 kg

10334385_709283979113463_1588642285468194434_n

Monday

WOD

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

 

B) AMRAP 7 minutes:

3 Chest to Bar Pull-ups

3 Overhead Squats 50/35kg

6 Chest to Bar Pull-ups

6 Overhead Squats 50/35kg

9 Chest to Bar Pull-ups

9 Overhead Squats 50/35kg

…and so on

10155543_10152027772667676_3964765253660053049_n

Saturday

WOD

Every Minute on the Minute for 14 minutes:

Even minutes

7 Shoulder to Overhead 60/40kg

7 Lateral Burpees

Odd minutes

7 Kettlebell Swings 32/24kg

7 Toes to Bar

10308298_10152025654507676_1052512470805224359_n

Friday

WOD 

A) Tabata Double Unders

 

B) “Nicole”

AMRAP 20 minutes:
Run 400m
Max Set Pull-ups
  

10273393_10152013919152676_5749035322288123891_o

Thursday

WOD

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

 

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

Handstand Push-ups

Front Squats 75/50kg

Burpees

10173791_10152022478002676_1762496057633443780_n

Wednesday

WOD

Beginner/Intermediate

For time:
50 calorie Row
50 Box Jump overs, 24/20″
50 Deadlifts 80/55kg
50 Wall balls 9/6kg
50 Ring Dips

Advanced

2014 Regional Event 6

For time:
50 calorie Row
50 Box Jump overs, 24/20″
50 Deadlifts 80/55kg
50 Wall balls 9/6kg
50 Ring Dips
50 Wall balls 9/6kg
50 Deadlifts 80/55kg
50 Box Jump overs, 24/20″
50 calorie Row

10297662_10152025973002676_6908412868405737991_n

Tuesday

WOD

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

 

B) “Nasty Girls”

Three rounds for time of:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 60/40kg

10330256_10152020726717676_2017342557312028144_n

Monday

WOD

“Zembiec”

Five rounds for time of:
11 Back Squats 85/60kg
7 Strict Burpee Pull-ups
Run 400m

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

hrs_zembiec

In memory of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, who was killed during a firefight on May 11, 2007 in Baghdad, Iraq.

Saturday

WOD

AMRAP 8 min:

7 Squat Snatch 62/43kg

21 Double Unders

 

Rest 2 minutes

 

AMRAP 8 min:

7 Clean and Jerk 62/43kg

21 Double Unders

10295728_10152013917987676_1335036826606359713_n 

Friday

WOD

A) Front Squat 3RM

 

B) “Coe”

Ten rounds for time of:

10 Thrusters 43/30kg

10 Ring Push-ups

HeroKeithACoe

In memory of Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., who died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

Thursday

WOD

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

 

B) Three rounds for time of:

10 Kettlebell Overhead Squat (left arm) 24/16kg

10 Kettlebell Overhead Squat (right arm) 24/16kg

10 L-Sit Pull-ups

10297733_700290766679451_3400696549857471416_n

 

 

 

 

 

 

Wednesday

WOD

A) Every minute on the minute for 10 min:

5 Deadlifts @ 142/100kg

 

B) For Time:

Row 1200m

75 Burpees

(Beginner/Individual athletes)

OR 

Row 2K

75 Pistols

(Advanced athletes)

10265376_10152010596802676_8403401684609423057_o

Tuesday

WOD

For Time:

 

6-9-12-15 reps of;

Toes to Bar

Overhead Squat 60/40kg

 

Rest 2 minutes precisely, then…

 

6-9-12-15 reps of;

Wall Balls 9/6kg

Shoulder to Overhead 60/40kg

10262085_700766853298509_147294762041134809_n

Monday

WOD

A) Three rounds for load, each round unbroken:

7 Overhead Squats

7 Push Press

7 Jump Squats

 

B) For Time:

50 Power Cleans 70/45kg

5 Burpees on every minute!

1098400_10152006060877676_3217564268599995329_n

Saturday

WOD

A) Thruster 1RM

 

B) “Fran”

21-15-9 reps for time of:

Thruster 43/30kg

Pull-ups

10321791_10152010729697676_2024663450356372003_o

Friday

WOD

A) Weighted Dip 5-5-5-5-5

 

B) Three rounds for time of:

Run 800m

2 Rope Climbs (sit start)

10175032_10152007230142676_6983062705493443325_n

Thursday

WOD

A) 3 x 250m Row Intervals

30 sec rest between efforts.

 

B) Five rounds for time of:

5 Deadlifts 125/85kg

25 AbMat Sit-ups

1958257_10151939393757676_55459621_n

Wednesday

WOD

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

 

B) AMRAP 20 minutes:

5 Chest to Bar Pull-ups

10 Wall Balls 9/6kg

15 Kettlebell Swings 24/16kg

1899719_10151919706652676_1285648031_o

Tuesday

WOD

Five rounds for time of:

10m Overhead Walking Lunge with 60/40kg barbell

15 Burpees

1511837_10151959621717676_1984728145_o

Monday

WOD

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

 

B) 50-40-30-20-10 reps for time of:

Double Unders

Toes to Bar

1962774_10151925709737676_1192004258_n

Saturday

WOD

A) Deadlift 5 x 3 across
 
B) Three rounds for time of:
Run 400m
15 Handstand Push-ups
30 Box Jumps 24/20″
 

10174977_10151970119587676_1168564774444733328_n

Friday

WOD

“Tim Aplin”

20 rounds for time of:

6 Strict Pull-ups

20 Push-ups

tim-applin

In memory of former Brisbane schoolboy Tim Aplin, who grew up dreaming of joining the army. He was one of three Australian commandos killed in a helicopter crash in northern Kandahar province in Afghanistan on June 21, 2010. Private Aplin served in East Timor in 2000, Iraq in 2003 and in tours of Afghanistan in 2009 and 2010.

Thursday

WOD

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

 

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

Ring Push-ups

Squat Clean 50/35kg

1070109_10151945053592676_1171725581_n

Wednesday

WOD

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

 

B) 2011 CrossFit Games Regional Workout 6

For Time:

20 calorie Row
30 Burpees (plate)
40 Two Hand Dumbbell Ground To Overhead 20/15kg
50 Toes To Bar
100 ft Overhead Walking Lunge 20/15kg
100 ft Run
 

istock_000034011980large_wide-c1179ce23971180113b4c6706d9469f1c5e841a4-s40-c85

Tuesday

WOD

For Time:

100 Pull-ups
100 Kettlebell Swings 24/16kg
100 Double Unders
100 Overhead Squats 43/30kg
 

Games2012_ChadMackay_snatch_Isabel

Saturday

WOD

A) Front Squat 2RM

 

B) “DT”

Five rounds for time of:
12 Deadlifts 70/45kg
9 Hang Power Cleans 70/45kg
6 Push jerk 70/45kg

DT

In honour of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED.

Thursday

WOD

A) Row 2K for time

 

B) AMRAP 7 min:

1 Rope Climb, 20ft

10 Burpees

1549443_294038047412397_1128980738_n

Wednesday

WOD

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

 

B) “Josh”

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

Josh

SSG Joshua Hager, United States Army, was killed Thursday February 22, 2007 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family.

Tuesday

WOD

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

OR

5 x Max Effort Sets of Deficit Handstand Push-ups (2 x 20kg plates)

 

B) Three rounds for time of:

9 Handstand Push-ups

15 Ring Dips

21 Thrusters 43/30kg

Run 200m

10014599_294327854050083_996782663_n

Monday

WOD

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

 

B) “Taylor”

Four rounds for time of:

Run 400m

5 Burpee Muscle Ups

Taylor

In memory of U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, who died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point.

Saturday

WOD

“Karen vs Annie”

For Time:
30 Wall Balls 9/6kg
50 Double Unders
50 Sit-ups (abmat)
30 Wall Balls 9/6kg
40 Double Unders
40 Sit-ups (abmat)
30 Wall Balls 9/6kg
30 Double Unders
30 Sit-ups (abmat)
30 Wall Balls 9/6kg
20 Double Unders
20 Sit-ups (abmat)
30 Wall Balls 9/6kg
10 Double Unders
10 Sit-ups (abmat)

fd94491fd5d0e5e_419363

Friday

WOD

A) Skills Practice – Turkish Get-ups

 

B) Five rounds for time of:

4 Wall Climbs

12 Kettlebell Swings 32/24kg

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Thursday

WOD

A) 3 Rounds for time:

10 Front Squats @ 80/60kg

20 Chest to bar Pull ups

50 Double Unders

 

B) AMRAP 15 Min:

Run 2.5km

Then complete as many clean and jerks@ 80/60kg in the remaining time.

box_jump-300x198

 

Wednesday

WOD

A) Deadlift

3-3-3-3-3-3-3

B) “Randy”

For Time:

75 Power Snatch @ 35/25kg

Randy

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Tuesday

WOD

A) Weighted Pull Up

     3-3-3-3-3

B) ” Helton”

Three rounds for time of:

Run 800 meters  

30 Dumbbell Squat Cleans@ 20/15kg

30 Burpees

HeroLtJospehHelton

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Monday

WOD

A) Shoulder Press 

5-5-5-5-5

B) AMRAP 15 Min:

10 Toes To Bar

15 Shoulder To Overhead@ 50/35kg

20 Pistols(Alternating)

sleep_naps

Saturday

WOD

Five rounds for time of:

Run 400m

3 Rope Climbs

25 Push-ups

1233158_684837324891462_756823600_o

Friday

WOD

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

 

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

Dumbbell Push Press 20/15kg

Toes to Bar

Wall Balls 9/6kg

1619172_682824355092759_951195270_n

Thursday

WOD

“Hope”

3 Rounds for Max Reps, 1 min per station:

Burpees

Power Snatch 35/25kg

Box Jumps 24/20″

Thruster 35/25kg

Chest to bar pull-ups

Rest 1 min

1167117_680587971983064_388834764_o

Wednesday

WOD 

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

 

B) For Time:

Run 1000m

30 Handstand Push-ups

Row 1000m

1959595_685185254856669_869903360_n 

 

 

Tuesday

WOD

“The Chief”

Max rounds in 3 minutes of:
3 Power cleans 60/40kg
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

IMG_1476

 

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