Team WOD

In teams of three, complete 5 rounds each of:

• Max Burpees
• 100yd Farmer’s Carry
• Max Toes-2-Bars

Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.

Mia helping Ellen out on her weighted planks.

Strength

4 Sets:

Clean  Grip Deadlift x 5 @ 7-9 RPE (building)

• Rest :45

Kb Floor Press x 10-12 @ 8 RPE

• Rest :90

Conditioning

Complete for time:

• 15 Wall Balls (20#/14#)
• 12 Power Cleans (Elite 185#/123#, Rx’d 155#/103#, Int 135#/93#, Scaled ~65% Clean Max)
• 15 Wall Balls
• 9 Power Cleans
• 15 Wall Balls
• 6 Power Cleans
• 15 Wall Balls
• 3 Power Cleans
• 15 Wall Balls

Midline

Alternating Tabata – :20 on/:10 off by 8 rounds each

• Hollow Hold
• Arch Hold

Conditioning

“Nate”

20 minute AMRAP:

• 2 Muscle-Ups (sub 8 Chin-ups)
• 4 Handstand Push-ups (sub 8 Push-ups)
• 8 Kb Swings (70#/53#, 60#/44#, 53#/35#)

“Nate” is a CrossFit Hero WOD named after Chief Petty Officer Nate Hardy, who was killed February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

Olympic

Every :90 complete 2 Snatches for 10 sets.

• Start at 6 RPE or ~65% 1RM, increase weight every other set to a set double.

Conditioning

Complete the following for time:

• 800m Run

21-15-9:

• Burpee Box Jumps (24″/20″)
• Toes-2-Bar

Strength

5 x 5 Back Squat

• Set 1 @ 65% 3RM
• Set 2 @ 75%
• Set 3 @ 85%
• Set 4 @ 90%
• Set 5 @ 90+%

Conditioning

10 minute AMRAP:

• 50 Double Unders
• 10 Front Squats (135#/93#)

Partner WOD

“Partner Fight Gone Bad”

3 rounds for Max Reps:

• 2 minutes Max Wall Balls (20#/14#)
• 2 minutes Max Kb Swings (53#/35#)
• 2 minutes Max Box Jumps (24″/20″)
• 2 minutes Max Push Press (75#/53#)
• 2 minutes Max Calorie Row

*Only one partner may be working at a time, while the other partner rests.  Score is total number of reps completed.

Gymnastics/Skills

4 sets:

• :45 Handstand Hold
  • Rest :45
• :45 Hands and Feet Hollow Hold
  • Rest :45

Conditioning

“Isabel + Cindy”

20 minute AMRAP:

• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

*At the 5, 10, and 15 minute mark complete 10 Snatches (135#/93#)

Score is total rounds + reps of “Cindy”

Strength/Accessory

4 sets:

• Bench Press x 5 @ 7-8 RPE
  • Rest :30-:45
• Russian KB Swing x 15-20 + Hollow Rock x 15-20 (No rest between)
  • Rest :60-:90

WOD

21-15-9 for time:

• Deadlift (245#/163#)
• Box Jumps (30#/24#)

*Finish with 100 Double Unders

Olympic Lifting

Clean Complex

• 3 Position Clean (High hang + mid hang + Floor) + Jerk

Perform one set every :90 for 8 sets – build to 9 RPE

Conditioning 

2 rounds – Each for time:

• 500m Row
• 25 Handstand Push-ups/Push-ups
• 400m Run
• 25 Toes-2-Bar/Knees-2-Chest

Rest 5 minutes between each round

Strength

Back Squat

• 15 minutes to build 3RM

Conditioning

5 rounds for time:

• 10 Thrusters (95#/63#)
• 10 Lateral Bar Hopping Burpees