Reminder that we will be closed all day on Tuesday, July 4th to honor Independence Day.

Partner WOD

“Fourth Of July 2017”

With a partner, complete the following for time:

• Begin with a 1776m Row

Then complete “The Seven” Hero WOD, partner style – alternate exercises with your partner:

7 rounds of:

• 7 Handstand push-ups
• 7 Thrusters (135#/93#)
• 7 Toes-2-Bar
• 7 Deadlifts (245#/163#)
• 7 Burpees
• 7 Kettlebell swings (70#/53#)
• 7 Pull-ups

Finish with 241 single unders (each partner)

The Seven Hero WOD

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.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Olympic

5 sets – every 2:00:

• 3 High Hang Cleans + 1 Jerk

Start at 60% of 1RM clean and jerk, build to heaviest possible with no misses.

Conditioning

For time:

• 25 Back Squats (135#/93#)
• 400m Run
• 25 Shoulder-to-Overhead (135#/93#)
• 50 Pull-ups
• 25 Shoulder-to-Overhead
• 400m Run
• 25 Back Squats

*No racks. Take bar from the floor.

Strength

4 sets:

• 3.3.3 Speed Deadlifts* @ 50-55%% 1RM
  • Rest :60
• 5-8 L-Pull ups** @ 21×1 Tempo
  • Rest :60

*Perform three touch and go deadlifts focusing on rapid hip extension once the bar passes the knees. Drop the bar, rest for 10 seconds, repeat two more times for one complete set.  Do not exceed 55% of 1RM.

**Progressions of the L-Pull → Tucked knee Pull-ups → L-Body rows w/ heels on the floor → L-Body Rows w/ feet flat on the floor.

Conditioning

“The Catalina Wine Mixer”

3 rounds for time:

• 500m Row
• 50′ Handstand Walk
• 75 Double Unders

*Scale for Handstand Walk → 20 Shoulder touches → 5 Wall Climbs → 3 Wall Climbs

Olympic

Complete 4 sets:

• 20 Russian Kb Swings (As heavy as possible)
  • Rest :60
• 10 Dumbbell Strict Press
  • Rest :60
• 20 Dumbbell Walking Lunge Steps
  • Rest :60

Conditioning

Reps of 21-15-9 for time:

• Power Cleans (155#/103#)
• Toes-2-Bar

Strength

4 sets of:

• 4 Tempo Front Squats @ 32×1 (7-8 RPE)
  • Rest :60
• 8/8 One Armed Bent Over Rows
  • Rest :90

Conditioning

5 rounds for total time of:

• 15 Wall Balls (30#/20#)
• 10 Burpees
• Rest :60 between each set

Partner WOD

With a partner, one person working at a time for max reps:

• 4 minute Max Calorie Row
• 4 minute Max Box Jumps (24″/20″)
• 4 minute Max Handstand Push-ups (scale to pike push-ups or push-ups)
• 3 minute Max Calorie Row
• 3 minute Max Box Jumps
• 3 minute Max Handstand Push-ups
• 2 minute Max Calorie Row
• 2 minute Max Box Jumps
• 2 minute Max Handstand Push-ups
• 1 minute Max Calorie Row
• 1 minute Max Box Jumps
• 1 minute Max Handstand Push-ups

Conditioning

“Pyramid Helen”

For time:

• 1200m Run
• 63 Kb Swings (53#/35#)
• 36 Pull-ups
• 800m Run
• 42 Kb Swings
• 24 Pull-ups
• 400m Run
• 21 Kb Swings
• 12 Pull-ups

Olympic

Every 2 minute for 12 minutes (6 sets):

• 3 Hang Snatches w/ 2 second pause above knee

Conditioning

Complete for time:

• 500m Row
• 20 Deadlifts (225#/153#)
• 30 Burpees
• 40 Toes-2-Bar
• 30 Burpees
• 20 Deadlifts
• 500m Row

Strength

Push Press 5-5-5-3-3-3

• Build to a heavy set of 5, then heaviest set of 3.

Conditioning

CF Open 15.3

14 minute AMRAP:

• 7 Muscle-ups (scale to 20 Pull-ups)
• 50 Wall Balls (20#/14#)
• 100 Double Unders (scale to 50 Doubles or 150 singles)

Strength

7 x 5 Back Squats – Every minute on the minute.

• Aim for ~60% of 1RM. Use the same weight for all seven sets.

Conditioning

“The Chief”

5 x 3 minute AMRAP:

• 3 Power Cleans (135#/93#)
• 6 Push-ups
• 9 Air Squats

Rest 1 minute between rounds. Start each round where you left off in the previous round.