Skill/Strength: 3 rounds of down and back overhead lunges and 10
GHD sit ups
WOD:
5 rounds of Cindy
Run 400m
4 rounds Cindy
Run 400m
3 rounds Cindy
Run 400m
2 rounds Cindy
Run 400m
1 round Cindy
*Cindy is 5 pull ups 10 push ups 15 squats
Skill/Strength: EMOM for 10 mins
1 power clean
1 low hang clean
1 high hang clean
WOD: 1-2-3-4-5-6-7-8-9-10
squat cleans (95/65)
shoulder to overhead
Strength/Skill: 3 rounds of 10 snatch grip deadlifts, 10 DB bent over
rows and 1 min wall sit
WOD:
3 rounds
10 power snatches (135/95)
Run 200
Rest 2 mins
3 rounds
10 front squats
Bike (600m) or Row (250m)
Rest 2 min
Skill/Strength: Bench Press 3-3-3-3-3 and 30 band tricep pull downs
between
WOD: 15 min AMRAP
3 manmakers
6 pistols each leg
9 pull ups
12 KBS (70/53)
Warm up/Skill: 3 rounds of 10 DU or attempts, 20 mountain climbers
30 plank jacks
WOD: Row and Bike Trials
Row
1000m
500m
250m
Bike
30 calories
20 calories
10 calories
Skill/Strength: Banded sissy squats
20 reps 3 sec down and 3 sec up
20 double contraction at bottom
20 double contraction at top
20 weighted
WOD: 9-15-21-15-9
KBS
Wallballs
Calorie row/bike
Skill/Strength: 3-3-3-3-3 OHS and 10 shoulder external rotations
between sets
WOD: For Time
600m run
5 clean and jerks (115/75)
400m run
10 clean and jerks
300m run
20 clean and jerks
Skill/Strength: 10 bulgarian split squats each leg and 10 wide stance
goblet squats each leg
WOD: JT
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA,
who was killed in Afghanistan June 28, 2005. He was one of 8 men
killed when his helicopter was shot down while trying to give back up
support to Marcus Lutterell, better known as the “Lone Survivor”.
"JT" was CrossFit's very first hero WOD. The workout was originally
posted on the CrossFit Main Site as the workout of the day for
Wednesday, July 6, 2005
21-15-9
Handstand push ups
Ring Dips
Push Ups
Skill/Strength: 3 rounds
10 steering wheels
20 plate ground to over head 3
30 plate sit ups
WOD: Every 2 min for 20 mins
8 snatches
8 T2B
8 burpees
Calorie bike (or row) in remaining time
*score is total calories
Strength/Skill: Power cleans 5-3-3-2-1 and 10 GHD sit ups between cleans
WOD: 15 min AMRAP
30 DU
5 body blasters (burpee+pull up+K2E)
