Strength/Skill: 4×8 push press and 5 YTWs after each set
WOD: For Time
30 shoulder to overhead (95/65)
30 pull-ups
Run 400m
20 Shoulder to overhead (115/85)
20 Pull-Ups
Run 400m
10 shoulder to overhead (135/105)
10 C2B pull-ups
Strength/Skill: Back Squats 2×8 at 75%, 2×6 at 80%, 2×4 at 85%
WOD: 5 clean and jerks (95/65)
Run 200m
10 clean and jerks
Run 400m
20 clean and jerks
Run 800m
*this is one that you should move quickly! For the clean and jerks and the runs!
Strength/Skill: 5×5 jerks from rack and 6 single leg squats off box each leg
WOD: 5 min AMRAP
10 ring dips
20 abmat sit ups
Rest 2 mins
6 min AMRAP
10 pull-ups
10 pistols
10 GHD back extensions
WOD: Interval Weight Training
3 rounds of 5 power cleans @75% of your max (heavy NOT touch and go)
300 yard shuttle run (3x100m)
Rest 2 mins
Rest an additional 3 minutes (so 5 minutes total between part 1 and 2)
3 rounds of
20 Barbell OH lunges
2 min row
Rest 2 mins
Strength/Skill: 15-15-15 Good morning 3010 tempo and Barbell hip ups 10-10-10
WOD: 5 rounds of 30 seconds on and 30 seconds off
Burpees
DUs
Row
Jumping Lunges
Rest 1 full min
Strength/Skill: 6×6 shoulder press and 5 paralette pass throughs between sets
WOD: EMOM for 12 mins
2 power snatches
2 hang power snatches
2 OHS
Strength/Skill: 5×5 deadlifts and 30 second handstand hold between sets
WOD: 3RFT
50 russian KBS (70/53)
20 T2B
20 burpee box jump overs (24/20)
WOD: The Seven
The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.
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.
This workout was first posted on the CrossFit main site as the workout of the day for Sunday, May 30, 2010 (100530). It has since become one of CrossFit’s most recognizable Hero WODs.
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull-Ups
*scale as needed to seated DB presses for HSPU, decrease weight on KB,thrusters and DL and ring rows for pull-ups
Strength/Skill: 3 rounds of 10 GHD Sit-ups and 2 wall walks
WOD: 3 rounds
5 power snatches (@75% of max)
Run 300m
1 min max burpees
Rest 2 mins
Rest Additional 3 minutes
3 rounds:
20 front rack lunges (135/95)
Row 1 min
Rest 1 min
Strength/Skill: Work on ANY gymnastics movements (pull ups, push ups, muscle ups, handstands, etc)
WOD: 30-20-10
Back Squats (115/75)
Sit Ups
Ball Slams
400m Run on the (-) sp after the 30s and 20s only