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
Back Squats 3-3-3-3-3 and complete 3 broomstick jumps between sets
WOD: Every 2 minutes until failure
* Men start with 20 calories and women 14 calories
* add 2 calories every 2 minutes until failure
* scale start calories as needed
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
Strength/Skill: 5×5 barbell bent over rows and 10 skull crushers between sets
WOD: EMOM for 16 mins
Mins 0,4,8,12 – 50 DUs
Mins 1,5,9,13 – 15 push ups
Mins 2,6,10,14 – 100m run
Mins 3,7,11,15 – 10 pull ups
Strength/Skill: Seated good mornings 15-15-15 and lateral monster walks 10-10-10
WOD: “DT”
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
12 deadlifts (155/95)
9 hang power cleans
6 jerks