Wednesday

WOD: Turkish Get-Up

3,3,3 (each arm, increase weight each set)

Track Work / Intervals

Monday

WOD: Clean, Push & Jump

Bench: 4,4,4,4

7min AMRAP

• 3 Power Cleans 155/105
• 7 Pushups
• 9 Box Jumps

Friday

WOD: "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest of these exercises;

• pull-ups
• push-ups
• sit-ups
• squats

*There is no rest between exercises*

Thursday

WOD: 10 min AMRAP of

• 10 Power Snatches, 75# (55#)
• 10 Burpee-over-bar
• 100m Run

Rich Fronning's Tip: The Perfect Snatch

Wednesday

WOD: Good Mornings

             5,5,5,5,5

Go light on these & gradually increase the weight

 

         Box Squats

           7,7,7,7

Tuesday ~ 31 Heroes

WOD

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Monday

WOD: 5 Rounds for Time of

5 Deadlift (275/185) 

30 Hollow Rocks

-- if RX weight is higher than 75% of 1RM, use 75%--    

Jason Khalipa explains the secret to success in CrossFit and Life...