Partner WOD

With a partner, complete the following for time:

• 800m Run (together)

Then 2 rounds of:

• 50 Wall Balls (30#/20#)
• 30 Power Snatches (115#/83#)

Then..

• 800m Run (together)

Then 2 rounds of:

• 50 Burpees
• 30 Power Cleans (115#/83#)

Strength

Back Squat

A. 5-3-1 @ 65%-75%-85% 1RM

B. 5 x 6 @ 65% 1RM – Every 2 minutes

Conditioning

Reps of 30-24-18-12

• Alternating DB Snatch (50#/35#)
• Box Jumps (24″/20″)

*Complete 30 Abmat Sit-ups after each set (4 sets total)

Strength

Deadlift

• 8 reps @ 50%
• 6 reps @ 60%
• 4 reps @ 70%
• 2 reps @ 80%
• 2 reps @ 90%

Conditioning

4 rounds for time (25 minute cap):

• 75 Double Unders
• 400m Run
• 7 Muscle-ups

Scaling:

• 75 Dubs → 50 Dubs → 150 Singles
• 7 Muscle-ups → 7 Bar Muscle-ups → 15 C2B Pull-ups → 15 Pull-ups

Strength

A. 10 minutes to build to today’s 1RM Push Press

B. 3 x 6 @ 70% of A

Conditioning

5 x 1:00 Row Sprint @ 24-26-28-30-30+ strokes/minute

• Rest :90 after each

After 5th round, rest 5 minute and then..

• 1000m Row for time

Strength

Front Squat 6 x 3

• Build to a heavy set of three

Conditioning

15 minute AMRAP:

• 5 Squat Cleans (165#/113#)
• 10 Lateral Bar Hopping Burpees
• 15 Toes-2-Bar

Partner WOD

With a partner, complete the following for time:

• 150 Wall Balls (30#/20#)
• 100 C2B Pull-ups
• 50 Power Cleans (155#/103#)

One partner is working on the reps, while the other partner is running 400m. Partners will switch tasks when the runner has completed the 400m.

• I’m born and raised in Springfield, IL. I went to high school at Springfield High and now I am attending Lincoln Land Community College. I intend to major in criminal justice. I began my on ramp class in July of 2016 and since then I have lost 45lbs.

• I am 20 years old and a lifeguard for the Springfield Park District.

• I did a ride-a-long with the Sangamon County Sheriff’s Office, and the officer I rode with recommended CrossFit as a good way to get into shape.  He explained what CrossFit was about and that I should join Capital City.

• CrossFit has completely changed my life for the better. I was really self conscious about my weight and decided to do something about it. CrossFit help me start my journey to better health with exercise and eating right.

• I’d like to become proficient in double-unders, muscle-ups, and I would like to participate in a competition one day.

• Finishing the Murph.

• I don’t like any of the WODs until I’m finished, then I like them all.

• The people, everybody is friendly and helpful. I’ve made many friends and most of all I trust the coaches, I know they are looking out for me.

• Deadlifts

• Wall Balls

Strength

Back Squat

A. Every 2 minute complete:

• Set 1: 10 reps @ 50% of 1RM from last Monday
• Set 2: 8 reps @ 60%
• Set 3: 6 reps @ 70%
• Set 4: 4 reps @ 80%
• Set 5: 2 reps @ 90%

B. Every 2 minutes, for 5 sets complete:

• 5 reps @ 60%

Conditioning

10 minutes – As Many Reps as Possible:

• 10 Strict Handstand Push-ups -OR- Max UB Strict Handstand Push-ups
• 50′ DB Walking Lunge (2 x 50#/35#)

*Complete a max set of unbroken strict handstand push-ups.  If you hit 10 UB reps, your set is done.  Once you come off the wall, complete the 50′ walking lunge.

*Score = total number of handstand push-ups completed.

Scaling: Strict Handstand Push-ups → Kipping Handstand Push-ups → Push-ups (max of 15 per set)

Strength

A1. Deadlift

• 8 reps @ 50% 1RM
• 6 reps @ 60%
• 4 reps @ 70%
• 2 reps @ 80%
• 2 reps @ 85%

A2. 5 x 8/8 Bent Over DB/Kb Rows

Conditioning

Complete the following for time:

• 40 Toes-2-Bar
• 30 Burpee Box Jump Overs (24″/20″)
• 20 Thrusters (135#/93#)

-Rest 5 minutes-

• 20 Thrusters (135#/93#)
• 30 Burpee Box Jumps Overs (24″/20″)
• 40 Toes-2-Bar

Strength

A. 10 minutes to build to today’s 3RM Push Press

B. 3 x 6-8 @ 70% of A

Conditioning

5 x 1:00 Row Sprint @ 24-26-28-30-30+ strokes/minute

• Rest :90 after each

After 5th rounds, rest 3 minutes and repeat.