6.29.12

Deadlift
10 Min to find 3 RM

then

For Time:
5 Burpees
20 Doubleunders
10 Burpees
20 Doubleunders
15 Burpees
20 Doubleunders
20 Burpees
20 Doubleunders

6.28.12

"6.28.05 Operation Red Wings Memorial WOD"

In memory of the 8 Navy SEALs and 8 Nightstalkers of the 160th SOAR, and three SEALs they were attempting to rescue from an Afghanistan mountain side during Operation Red Wings, June 28, 2005.

5 Rounds for Time:

28 Kettlebell Swings (53/35)
28 HR Push Ups
28 Overhead Plate Lunges (45/25)
28 4-Count Flutter Kicks
28 Pull Ups
28 ABMAT Sit Ups

6.27.12

Bar Loaded to 135/95:

3 Min AMRAP:
3 Deadlift
4 Power Cleans
6 Front Squats

rest 1 Min, 4 Cycles
Total complete rounds for score

6.26.12

10 Min Doubleunder Practice

For Time:

30-25-20-15-10 of:
KB Swings
Knees to Elbows
Hand-Release Push Ups

6.25.12

20 Min AMRAP:

Run 400m
10 Overhead Squats (95/65)
15 Burpees

6.22.12

"Annie"

50-40-30-20-10:
Doubleunders
Sit Ups

6.21.12

CrossFit TOTAL Re-Test

1 RM Back Squat (bar must be returned to rack)
1 RM Press (bar must be returned to rack)
1 RM Deadlift (bar may not be dropped)
+________________
= Total

*You must perform the lifts in this order.
** You may have 2 warm up sets of lighter weight in any rep number you want, but only 3 attempts at each lift. You heaviest completed weight will be your max for that lift.

6.20.12

5 Rounds,
Rest 1 Min Between Rounds,
Total time minus rest for score:

Sprint 100m
10 Pull Ups
15 KB Swings (coach's choice)
20 Lunges ea. Leg

6.19.12

For Time:

Buy In - 30 ABMAT w/Med Ball (20/14)
then
3 Rounds of:
800m run
10 Handstand Push Ups
20 Hand Release Push Ups
then
Cash Out - 30 Toes to Bar

6.18.12

Performance WOD #3 Re-Test:

"Grace"

For Time:
30 Clean and Jerk (135/95)

15 min. Amrap:
1 Rabbit Hill sprint
3 Clean and Jerk @95/65
6 Pull ups
21 Double Unders

6.14.12

EMOM for 10 Min:

3 Front Squats (135/95)
5 Thrusters
3 Back Squats

*10 Burpee penalty at the end of the 10 min for every minute not completed.

rest 5 Min

3 Rounds for Time of:
20 Alternating Jumping Lunges (total)
20 Wall Ball (20/14)

6.13.12

For Time:

Run 800m
25 KB Swings
Run 400m
50 KB Swings
Run 800m
25 KB Swings

*KB Weight will be determined by coach.

6.12.12

For time:
Buy In - 50 Lunge Strides (total)

then

5 Rounds of:

3 Deadlift (315/225)
Sprint 200m
10 Bar-Facing Burpees

then

Cash Out - 50 Sit Ups

6.11.12

Performance WOD #2 Re-Test:

"Cindy"
20 Min AMRAP:
5 Pull Ups
10 Push Ups (hand release)
15 Squats

6/8/12

Max rounds in 5 minutes of
3 Hand Release push-ups
6 Sumo deadlift high pulls (95/65)


Rest 2 minutes


Then, max rounds in 5 minutes of
4 Push Press (95/65)
8 Pull-ups


Rest 2 minutes


Then, max rounds in 5 minutes of
5 KB swings (53/35)
10 Wall Ball  (20/14)

6.7.12

10 Min to est. a 1RM Clean (ground to shoulder any way - muscle, power or squat)

then

4 RFT:
5 Cleans @ 65% of 1RM
10 Burpees
15 Squats

6.6.12

3 x Suck!!!

For Time:

A. Row 500m (max effort)

rest 2 min

B.
50 KB Swings (53/35)
50 Hand-release Push Ups

rest 2 min

C. Run 800m (max effort)

*score each element separately, perform each in order of availability.

6.5.12

For Time:

Run 400m
20 Wall Ball (20/14)
Run 400m
30 Burpees
Run 400m
40 Lunges (each leg)
Run 400m
50 ABMAT

6.4.12

Performance WOD #1 Re-test:

"Diane"

21-15-9:
Deadlift (225/155)
Handstand Push Ups

*Looking for rx'd time improvement, scaling weight and range of motion improvement. Make sure you compare to last attempt 4.16.12

6/2/12

Hill sprint relay
*Each person runs 3x with med ball
then:
5 Rft of:
3 Deadlift @115/85
3 Hang Power Clean
3 Push jerk

2 minute rest

6 Rft of:
400m run
12 Push up
12 Box jump @24/20
12 SDHP @95/65

Rest 1 minute

200 double Unders

Teams of two. Hill sprint is ran as a relay. Each partner must run 3x.  After, team assembles their bar and begins bar sequence. Each team member must complete 9 reps per round. For a total of 5 rounds per person. One person at a time.  After rest run is completed together and balance of reps done as a relay. Example, one completes a push up, other completes a push up; back and forth until 12 reps are reached total. 
For cash out, 200 double unders are to be completed with one person working at a time.