Warm Up: – AMRAC 5
5 kip swings
5 burpees
10 sec HS hold
10 PVC/Bar Goodmorning + Squat
WOD: – EMOM 12
1. 15/12 cal row
2. 12 T2B
3. 20/15 pushups
REST 5 min
"Short & Sweet" (LC: 9/1/16)
Perform each movement as a "death by" EMOM.
Continue until failure on each.
DU x 5 / SU x 10
15ft. Shuttle sprint
Warm Up: – 3 min PVC movements
3 min core mobility
4 min barbell warmup
WOD: – Record all sets completed
A. Find a heavy 5-rep SDHP in 10 min
B. Find a heavy 3-rep Sumo Deadlift in 15 min
C. Complete 5 sets @ 85-90% from above
3 Sumo DL + 5 SDHP
D. 3 x 20 prone banded leg curls
Warm Up: – AMRAC 8:
200m run
15 T2B
20 jumping lunges
50 ft karaoke w/medball (25/25)
WOD: – "Kelly"
5 rounds for time
400m run
30 box jumps @ 24/20
30 wallballs @ 20/14
Warm Up: – 3 min PVC warmup
5 min barbell warmup
Strength: – OHS 1RM in 20 min
WOD: – 2017 CrossFit Games Event #12
For Time @ 75 reps or Reps Completed
"2223 Intervals"
In 2 min complete:
2 rope climbs
12 burpees
Max rep OHS @ 135/95
– Rest 1 minute between intervals –
Warm Up: – Ascending reps x 2's for 4 min:
Wallballs @ 20/14
Kip swings
V-ups
Mobility: – 90 sec each side/movement
Banded rack stretch
Tricep smash
—– 5 min barbell warmup —–
Strength: – E:90 sec for 8 rounds
1 squat clean
WOD: – AMRAP 12
3 squat cleans @ 185
6 burpees OTB
9 wallballs @ 20/14
Warm Up: – 400m run
4 min KB warmup
WOD: – 5 rounds for time
400m run
15 kb snatch – Left Arm @ 53/35
15 kb snatch – Right Arm @ 53/35
Accessory: – 3 x 10 good mornings
NTE 95/65
Warm Up: – AMRAC 6
2 rope pullups (alt top hand)
4 reverse burpees
6 inchworms
8 windmills (4 each)
10 cal row
— 4 min barbell warmup —
— 8 min barbell load up —
WOD: – 4 rounds for time
21 abmat situps
3 rope climbs
1 deadlift @ 315/225
Conditioning: – 3 x 300m sprint on rower
Rest as needed to give 100% on each
Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Warm Up: – Run or Row 3 min
3 min Ring transition warm up
AMRAC 5
3 ring transitions
2 walll walks w/pushup
5 kb deadlift
5 Russian kb swings
HERO WOD: – "Nate"
AMRAP 20
2 muscle ups
4 HSPU
8 kb swings @ 70/53
Warm up: – AMRAC 8
20 sec Jump rope
15 jumping lunges
10 cal row
5 jumping knee tucks
5 kip swings w/hollow body
WOD: – Tabata (score= total reps)
DU
Rest 90 sec
Row for meters
Rest 90 sec
Broad jump x 10ft segments
Conditioning: – Run 1.5 miles without stopping
Warm Up: – Partner up & complete:
Ascending reps by 2's for 8 min
Air squat
Burpee Box Jumps
DU / 2x SU
WOD: – For Time
50 – 40 – 30 – 20 – 10
Back Squat @ 55/35
Pushups
Core Conditioning: – Ring L-sit
Accumulate 2 min
