WODs

July 4-8 (WODs of the Week)

Monday, July 4th

WOD
“Nate”
AMRAP 20:

2 Muscle ups (scale: 6 burpee-pull ups)

4 HSPU

8 KBS (70/53)

WOD in honor of Chief Petty Officer Nate Hardy, who was killed Sunday, February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Note: CrossFit "HERO" WODs are some of the most intense workouts that you could experience. They are intended to be performed with intense, maximum effort, in honor of our fallen Heroes.
—-

Tuesday, July 5, 2016

Clean and Jerk

EMOM 10: 1 Clean & Jerk (heavy, build to ~95% or PR)
-You can choose to approach this differently (ie: across, climbing, waves, or hit a 1RM).

SWOD
4x4 Warm up (suggested: 55-65-75-85%)
3×3 Front Squats (across & heavy ~86-90%)

GWOD
50 Strict C2B pull ups FOR TIME.

Auxiliary Conditioning WOD
For time, complete:
1000m row
25 GHD Sit Up
750m row
20 GHD Sit Up
500m row
15 GHD Sit Up
250m row
10 GHD Sit Up
—-

Wednesday, July 6, 2016

SWOD
20 minutes to establish a single, heavy: Back Squat

WOD
EMOM 15

5 rounds of 1 min at each station:

1. AMRAP Air Bike Calories

2. 10 Power Cleans (135/95)

3. 13 Wall Balls (heavy, 30/20)

*Athletes may start in any station. Score is accumulated calories on the Air Bike.
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Thursday, July 7, 2016

WOD A
3 Rounds for time:

21 Calorie Row
15 Push Press (115/75)

9 Box Jumps (30/24)

WOD B
EMOM 8 (or AMRAP 8 if you can not perform all reps within a minute)
Odd: 20 Deadlifts (225/155 or scale to 70-75% 1RM)
Even: 50 Double Unders (scale: 150 Singles)

Auxiliary (Core)
5 sets:
1 min Chinese Plank
1 min rest
—-

Friday, July 8, 2016

SWOD
With a 20 min running clock… heavier than last week...
At the 0:00--
Complete 12 rounds of 1 Power Clean at 75% every 40 seconds (This set is 8 min. Rest 4 min.)
At the 12:00--
Complete 12 rounds of 1 Power Snatch at 75% every 40 seconds (This set is 8 min.)

Stamina/Conditioning Builder WOD
For time, complete:

75 Wall balls (20/14)
50 TTB
50 Wall Balls (20/14)
25 TTB