WOD:
"Angie's House"
20 pull-ups
20 push ups
20 sit ups
20 air squats
"Helen's House"
400m run
21 KBS (53/35)
12 pull-ups
"Fran's House"
15 Thrusters (95/65)
"Nanacy's House:
400m run
15 OHS (95/65)
"Grace/Isabel's House"
20 Ground to Overhead (95/65)
"Kelly's House"
400m run
30 Box Jumps (24/20)
30 Wallballs (20/14)
WOD:
3 rounds
10 jerks (70% of 1RM)
10 burpees over the bar
Rest 2 mins
Rest additional 3 minutes
3 rounds
15 goblets squats (70/53)
Run 400m
Rest 2 mins
5-10-15
push ups
pull-ups
squats
Strength/Skill: Box back squats 5 x 5
WOD: 4RFT
Run 400m
15 v-ups
9 burpees
Strength/Skill: Handstand walks and bar muscle up work
WOD: EMOM for 18 mins
Mins 0,3,6,9,12,15 – Run 100m
Mins 1,4,7,10,13,16 – 10 Box Jumps
Mins 2,5,8,11,14,17 -10 KBS (70/53)
WOD:
Every 2 mins for 10 mins
7 burpees
7 wallballs (20/14)
7 power snatches (start at 55% and increase each round)
Rest 3 mins
Every 2 min for 10 mins
8 calorie row
16 jump squats
2 power clean and jerks (start at 55% and increase each round)
Rest 3 min
Every 2 mins for 10 min
20 goblet squats min 1
Mountain climbers full minute 2
Strength/Skill: 1RM clean (power and or squat)
WOD: Row 500m
Then:
3 rounds
30 KBS (70/53)
30 wallballs (20/14)
30 DUs
Then Row 500m
WOD:
3 rounds
12 front rack REVERSE lunges (135/95)
Run 200m
Rest 2 mins
After round 3 rest additional 3 mins (5 total)
3 rounds
15 KBS (70/53)
2 min box step overs
Rest 2 mins
After round 3 complete 50 abmat sit ups
Strength/Skill: 5×5 backsquats
WOD: “Helen”
3RFT
Run 400m
21 KBS
12 Pull-ups
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: 5×3 hang power snatches and 10 DB bent over rows between
WOD: EMOM
Mins 0-3 Row 15/10 calories
Rest 1 min
Mins 5-8 15 KBS 70/53
Rest 1 min
Mins 10-13 10 burpees