FUNday

In TEAMS of 2…

Buy IN: 30 4count Flutter Kicks

AMRAP in 20min of:

 10 Wallballs

   5 Devil Presses

 20 Russian Twist

 20 Bar-Over-Hops

 10 Hang Cleans

 

Cash OUT: 30 4count Flutter Kicks

1* Team member working at a time

Alternate after each movement 

FUNday

In TEAMs of 2...

4 Rounds for TIME of: 

 10 Shuttle Runs

 20 Pull-UPs

 40 Box Jumps

 20m Bear Crawl

FUNday

For TIME…

5 Rounds with a Partner:

 25 Double Unders (each)
 20 Toes-2-Bar (total)
 15 Clean & Jerks (total,155/95)
 1000m Row/Run/Ski (total)

Skills!

FUNday

In TEAMs the of 2…

For TIME:

 60 KB Swings

 400m RUN

 60 Pull-UPs

 10 Shuttle RUN

 60 Box Jumps 

 400m RUN

 60 KB Snatches

 10 Shuttle RUN

 60 Goblet Squats

KB RX= 53/35

TEAM members work at the same time

Partition the Reps as you wish

"The Last Full Measure"

Tuesday

Partner WOD

ROW 200cal for TIME

 Partner 1: 8 Thrusters (95/65)

                   8 Bar over Burpees

 Partner 2: MAX cal ROW

“When life gives you lemons, ask for something with more protein.”

    -NY Giants Scout Justin Markus

FUNday

In TEAMs of 2…

.

5 Rounds for TIME:

 40cal ROW/Ski

 10 Burpee Box Jump Overs 

 30 Wallballs

FUNday

In TEAMs of 2…

For TIME:

  Buy-In: 1,000m ROW/SKI

Then, 3 Rounds of:

 21 Back Squats (135/95)

 21 Sit-Ups

 21 Hang Cleans (105/85)

 21 Bar Facing Burpees

 21 Hand Release Push-Ups

 21 Box Jumps

   Cash-Out: 1,000m ROW/SKI

ROW/SKI at the same time

1 person at a time on movements

Partition as you wish

FUNday

FILTHY FIFTY (modified)

For TIME:

50 Box Jumps (24/20)

50 Hollow Rocks

50 KB Swings (53/35)

50 Walking Lunges

50 Knees-2-Elbows 

50 Push Press (45/35lb)

50 Back Extensions

50 Wallballs (20/14lb)

50 DB Snatches (50/30)

50 Double-Unders

motorist shoots state trooper…

FUNday

'TEAM 1776'

US Independence Day Team WOD

In TEAMs of 3 for TIME*:

Kettlebell Swings (53/35)

Box Jumps (24/20)

Air Squats

Push-Ups

Burpees

Pull-Ups

Sit-Ups

Double-Unders

Wall Ball Shots (20/14)

Slamballs

DB Push Press (45/35 Ib)

*As a team, complete a total of 1776 reps involving all exercises in any order

FUNday

In TEAMs of 2…

For TIME:
1,000m BIKE/SKI
 100 KB Swings
 100 Russian Twist
 50 Clean & Jerks
1,000m ROW
 50 DB Snatches
 100 Hollow Rocks
 100 Double-Unders

1,000m BIKE/SKI

To Delay Death, Lift Weights… Science

FUNday

AMRAP in 21min of:

 Chow Hall RUN

 20 4-Count Flutter Kicks

 12 Pull-UPs

 20 Box Jumps 

FUNday

For TIME…

5 Rounds with a Partner:

 25 Double Unders (each)
 20 Toes-2-Bar (total)
 15 Clean & Jerks (total,155/95)
 1000m Row/Run/Ski (total)

FUNday

In TEAMs of 2…

Complete for TIME:

 100 Tuck Jumps

 200 Plate G2OH (25/15)

 300 Push-UPs

1 person RUNs up-around-down 

2 Parking Garage floors

Other person works on works on

Movements 

 Breakup the reps as you wish

Monday

“LAURA”

AMRAP in 21min of:
 30 Cal ROW
 20 Burpees Over Rower
 10 Power Cleans (155/105#)
*Alternate work and rest with a partner.

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

FUNday

“LAURA”

AMRAP in 21min of:
 30 Cal ROW
 20 Burpees Over Rower
 10 Power Cleans (155/105#)
*Alternate work and rest with a partner.

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

Monday

With a Partner…

Complete for TIME:

 2,000m

 50 Clean & Jerks (135/95)

 1,500m

 75 Pull-UPs

 1,000m

 100 Wallballs

For the Meters use Rowers & Ski-Erg

FUNday

Partner ARMISTICE 

AMRAP in 22min of:

 11 Power Cleans (135/95)

 11 Burpees-Over-Bar

 19 Toes-2-Bar

 18 Wallballs

*1 TEAM Member working at a time

Partition the reps as you wish 

The Armistice, an agreement to end the fighting of the First World War as a prelude to peace negotiations, began at 11am on 11 November 1918. Armistice is Latin for to stand (still) arms. To this day we mark Armistice Day around the United Kingdom with a Two Minute Silence at 11am on the 11th day of the 11th month.

FUNday

TEAM WOD

3 Rounds for TIME of: 

 Track RUN

 10 KB Swings

 10 KB Snatches

 50m In & Out Tire Flips

 KB Carries

 30m Lunges

KB RX= 53/35

FUNDAY

In TEAMs of 2…

To start: SkiErg & VersaClimber

                  then…

THE MENU:

 T2B

 Snatch

 Double Unders 

 Farmers Carries 

 Power Cleans

 Box Jumps

 Wallballs

Loads-Times etc. TBD

FUNday

TEAM WOD 

Tire Flips

Sledge Hammer Strikes

Sprints 

Supplements?