Warm Up: – EMOM 12
1. 3 burpees + 10 sec HS hold
2. 20 medball hug lunges
3. 12/8 cal row/bike
4. 6 band front raises + 10 band GMs
Accessory: – NFT, AFSAP
21 – 15 – 9
Strict HSPU
Glute Ham raises
WOD: – Partner & Complete
AMRAP 12
P1: Bear Crawl Lap (120ft)
P2: Wallballs @20/14
Partners switch when P1 returns to WB target.
Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.
He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.
He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.
Warm Up: – AMRAP 5
3 burpees
5 hanging knee raises
10 jumping squats
HERO WOD: –
"Tama"
For Time
800m S/A farmers carry @ 45/35
31 T2B
31 Pushups
31 Front Squat @ 95/65
400m S/A farmers carry @ 95/65
31 T2B
31 Pushups
31 Hang power cleans @ 135/95
200m S/A farmers carry @ 135/95
Warm Up: – 3 min Run/Row/Jump/Bike
5 min barbell warmup
WOD Prep: – E:90 sec for 6 sets
1 complex @ athletes choice
1 DL + 1 Clean + 1 PJ + 1 BS
WOD: – For Time
400m run
40 deadlift @ 155/105
300m run
30 cleans @ 155/105
200m run
20 push jerk @ 155/105
100m run
10 back squat @ 155/105
Warmup: – 3 min banded movements
3 min PVC movements
5 min barbell warmup
WOD: – A. Snatch
Build to 85% 1RM & complete
10 reps w/2 sec catch pause
B. OHS
20 reps in AFSAP @ same weight
Warm Up: – 3 min Run/Row/Jump/Bike
4 min barbell warmup
2 rounds in 6 min NTE 75/45
10 deadlift
10 back squat
10 goodmornings
10 push press
WOD: – "5K" For Time
Run 3200m
Row 1200m
Bike 600m
Warm Up: – 3 min banded movements
90 sec each:
tricep smash
banded rack master
squat to rig
pullups
5 min barbell warmup
WOD: – 18.5
AMRAP 7 minutes:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18,go on to 21. If you complete 21, go on to 24, etc.
VARIATIONS
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups
Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups
Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups
Warm Up: – 8 min dynamic warmup
WOD: – A. 3 rounds of
In a 3 min window
400m run
AMRAP box jumps @ 36/30
3 min REST
B. E:2 min for 18 min (9 sets)
20 sec L-sit hold
20 S/A kb deadlift @ 80/53
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.
Marchini is survived by numerous friends and family members.
Warm Up: – 3 min run/row/jump
90 sec pigeon stretch
90 sec couch stretch
—- 5 min barbell warmup —-
HERO WOD: – "Havana"
AMRAP 25
150 DU
50 pushups
15 power cleans @ 185/125
Warm Up: – EMOM 12
1. 4 inch worms + burpee pullups
2. 2 "skin the cats" OR 10 PVC dislocates
3. 20 walking lunges + medball hug
4. 10/7 cal row
Strength: – AFSAP, NFT
21 – 15 – 9
Weighted dips
C2B pullups
WOD: – 3 rounds for time
25 burpees
50 air squats
Warm Up: – AMRAC 6
50ft bear crawl
Round of "Cindy"
20 sec tricep smash each arm
4 min barbell warmup
WOD: – A. Front Squats
12 – 8 – 6
B. AMRAP 1
@ 75% final from A
C. 30 S2OH in AFSAP
@ same
