WOD: Lumberjack 20
20 Deadlifts (275/185)
Run 400m
20 KBS (70/53)
Run 400m
20 OHS (115/75)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull-Ups
Run 400m
20 Box Jumps (30/24)
Run 400m
20 DB Squat Cleans (50/35)
Run 400m
Strength/Skill: 3 rounds of 10 hang power cleans and 20 air squats
WOD: 5RFT
10 pistols
10 pull-ups
10 sit-ups
10 burpees
Strength/Skill: 3 rounds of 10 DB push press and 10 DB squats
WOD: Fran 21-15-9
Thrusters (95/65)
Pull-Ups
Strength/Skill: Snatches 5-5-3-3-3
WOD: 6 min AMRAP
3 burpees
6 pull-ups
9 squats
Rest 1 min
6 min AMRAP
10 box jumps
10 sit-ups
Strength/Skill: 10 turkish get ups and 25 anchored sit ups for 3 rounds
WOD: 12 min AMRAP
10 body blasters (burpee + pull up + knees to elbows)
1 rope climb
1 wall walk (scaled is 5 push ups)
*scale body blaster as burpee, jumping pull up and knee up)
Murph
“Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
The workout was one of Mike’s favorites and he named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
After running the mile you may break up the pull ups, push-ups, and squats however you choose. Wear a 20#/14# vest as RX.
Strength/Skill: 5-5-5-5 hang squat cleans
WOD: Death by pull ups
Min 1 – 2 pull up
Min 2 – 2 pull ups
3, 4, 5 etc until you fail to complete the reps in the minute
OR
EMOTM for 12 mins
Odd – 10 pull ups
Even – 10 box jumps
*scale number of reps as needed
Strength/Skill: 3 rounds of 10 front rack lunges and 10 dips
WOD: “Nicole”
20 min AMRAP
Run 400m
Max Pull-ups
*as soon as you need to get down from the pull-up bar you run again
*score is total number of pull-ups
Strength/Skill: 3-3-3-3 Back squat to box @ 65% of your 1RM
WOD:
100 walking lunges
75 sit ups
50 squats
25 push ups
15 K2E
5 pull-ups
Strength/Skill: 1 shoulder press, 1 push press, and 1 jerk (5 rounds increase to your 1RM shoulder press)
WOD: 1/2 Angie
50 pull-ups
50 push ups
50 sit-ups
50 squats