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Author Archives: Justin

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Saturday, August 9th

Posted on by Justin

Back Squat 10

1,2,3,4,5,6,7,8,9,10
Front Squats (115/85)
Burpees

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Friday, August 8th

Posted on by Justin

Deadlift 3

5 Rounds
7 Deadlifts (245/175)
30 Air Squats
7 HSPUs

Extra Credit:
OTM 10 Muscle-ups
or Muscle-up Progressions
or 10×3 Strict Ring Dips

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Thursday, August 7th

Posted on by Justin

“31Heroes”

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.

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Wednesday, August 6th

Posted on by Justin

Split Jerk 2

Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats
Score = total reps

Extra Credit:
100 Double Unders
- or
Triple Under practice

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Tuesday, August 5th

Posted on by Justin

OTM 10
2 Power Cleans @ 80% of 1RM

3 Rounds
400m Run
15 Box Jumps
15 Wallballs

Skill Work / Extra Credit:
HSPU / Handstand walk practice

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Monday, August 4th

Posted on by Justin

Bench Press 5

4 Rounds
10 Single Arm KB Swings L
10 Single Arm KB Swings R
20 Burpees

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Saturday, August 2nd

Posted on by Justin

Front Squat 3

AMRAP in 10
1 Front Squat
1 Push Press
1 Thruster
1 Burpee
2 Front Squats
2 Push Presses
2 Thrusters
2 Burpees
3,3,3,3
4,4,4,4

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Friday, August 1st

Posted on by Justin

Snatch 1

21-15-9
“Squat” Snatches (95/65)
CTB Pull-ups

Extra Credit:
4 Rounds
400m Run or 500m Row
- rest 2 minutes

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Thursday, July 31st

Posted on by Justin

Warm Up/Skill Work:
3 Rounds
10 Pull-ups
10 Push-ups/HSPUs/Ring Dips
10 Pistols (5R/5L)

Strength:
Deadlift 5

Metcon:
5 Rounds
10 Deadlifts (225/155)
20 Wallballs

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Wednesday, July 30th

Posted on by Justin

Warm Up/Skill Work:
3 Rounds
10 Pull-ups
10 Push-ups/HSPUs/Ring Dips
10 Pistols (5R/5L)

Strength:
Shoulder Press 3×5

Metcon:
AMRAP in 12
9 Shoulder to Overheads (115/80)
12 Box Jumps
15 KB Swings

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