Main – CrossFit
(No Measure)
Row 1000m
Thruster (1RM)
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 Minutes of:
10 Box Jump Overs 24″/20″
20 (10 ea) KB Snatch 53lbs/35lbs
Row 1000m
Complete as many rounds as possible in 15 Minutes of:
10 Box Jump Overs 24″/20″
20 (10 ea) KB Snatch 53lbs/35lbs
150 Mountain Climbers
50 Pushups
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Let’s remember our fallen soldiers on this day…
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
25 jumping jacks
25 air squats
15 push-ups
4 Rounds for time of:
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145#
Scale weight/box height as necessary
Scale version:
4 rounds:
14 box steps
10 burpees
6 squat cleans
Row 500m
75 Situps
Complete 4 rounds for time of:
15 OHS 95lbs/65lbs
50 Double Unders
15 Toes to Bar
IF YOU PLAN ON PARTICIPATING IN THE T-SHIRT EXCHANGE AND HAVE NOT SIGNED UP, PLEASE LET ME OR LISA KNOW TODAY! THANKS
You do not have to do these in the order designated If we do not have enough equipment for everyone to do the same one at the same time
Everything is scalable and can be modified so if you need help modifying/scaling a movement talk to your coach before the WOD begins for assistance.
100 mountain climbers
1 minute jump rope
Rest 1 minute
6 minute AMRAP:
10 KB 53/35#
10 KB SDHP 53/35#
rest 2 minutes
6 minute AMRAP:
8 cal row
10 PP 65/45#
rest 2 minutes
6 minute AMRAP:
10 walking lunges ( 5 each leg )
20 sit-ups
1 minute jump rope
Complete as many rounds as possible in 20 Minutes of:
5 Wall Climbs
10 Pistols
15 Hang Power Clean 135lbs/95lbs
200 Mountain Climbers
30 KB Swings
Complete 5 Rounds for time of:
7 OHS 135lbs/95lbs
10 Burpee over Box 24″/20″
Rest 5 Minutes
Then
Complete as many rounds as possible in 5 Minutes of:
30 OH Walking Lunge 45lbs/25lbs
15 Push Press 75lbs/55lbs
500m row
15 KB swings
15 sit-ups
Metcon (Time)
25-20-15-10-5 of:
Burpees
Situps
KB Swings 53/35#
(Between each triplett 20 DU’s or 50 singles)
Scale:
20-15-10-5
Scale weight according to fitness level
Row 500m
30 Burpees
Complete as many rounds as possible in 20 minutes of:
Run 400m
12 HSPU
15 Chest to Bar Pull-ups
Bear Crawl –> 5 Slow Squats –> 10 One Legged Hops (side to side) –>10 Lunges
6 Minute AMRAP:
12 Mountain Climbers
10 Wall Balls
8 Sit Ups or Crunches
GAME:
“What Time is it Mr. Fox?”