“Higher”

With a Partner
4 Mile Bike
50 Deadlifts
3 Mile Bike
50 Hang Power Cleans
2 Mile Bike
50 Front Squats
1 Mile Bike
50 Jerks

Weight: 135/95

With a Partner
4 Mile Bike
50 Deadlifts
3 Mile Bike
50 Hang Power Cleans
2 Mile Bike
50 Front Squats
1 Mile Bike
50 Jerks

Weight: 115/75

With a Partner
4 Mile Bike
50 Deadlifts
3 Mile Bike
50 Hang Power Cleans
2 Mile Bike
50 Front Squats
1 Mile Bike
50 Jerks

Weight: 95/65

WOD GUIDANCE & GOALS
Grab a buddy, a bike and a barbell! Divide reps with your partner however you’d like. Coaches will suggest that you switch off on the bike every :60, and every 5-10 reps on the barbell movements. Choose a weight for the barbell that you can cycle for at least 5 reps of your limiting movement. Target 35 minutes.

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“Um Yeah, No”

5 x on the 2 Minute
60 Double Unders
10 Toes to Bar
Rest 4 Minute
5 x on the 2 Minute
15 Burpees
20 Sit Ups

5 x on the 2 Minute
20 Attempts
10 Knee Ups
Rest 4 Minute
5 x on the 2 Minute
12 Burpees
20 Sit Ups

5 x on the 2 Minute
75 Single Unders
10 V-Ups
Rest 4 Minute
5 x on the 2 Minute
9 Burpees
15 Sit Ups

WOD GUIDANCE & GOALS
Time to move FAST! On the two minute (for five rounds), complete the dubs in :60 or less, and then in 1-2 sets sneak in the toes to bar by :90. You want anywhere between :20-:30 of rest before the next interval begins. Record your intervals. Before the second couplet you get a 4 minute REST, woo hoo! Then on the two minute, complete 15 burpees in about :60-:70, and 20 sit ups. Scale burpees or sit ups so you have at least :20 of rest before the next interval. Record your intervals.

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“Heat Waves”

AMRAP 20
50 Kettlebell Swings
35 Goblet Squats
20 Russian Twists

Weight: 53/35

AMRAP 20
50 Kettlebell Swings
35 Goblet Squats
20 Russian Twists

Weight: 35/26

AMRAP 20
35 Kettlebell Swings
20 Goblet Squats
10 Russian Twists

Weight: 26/18

WOD GUIDANCE & GOALS
Choose a lighter weight for kettlebell swings, one that you can swing for at least 30 reps before having to break. The swings will take around 2:30-3:00. Take the same kettlebell and hold it in the rack position for the goblet squats. Try to get at least half way through the squats before breaking (25/10 or 20/15). Then, use the kettlebell for 20 (total) Russian twists, tapping the kettlebell bulb to the ground on either side. Target 3 rounds.

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“HOLD MY HAND”

4 Rounds
21/18 Calorie Row
15 Box Jumps
9 Chest to Bars

Height: 24/20

4 Rounds
18/15 Calorie Row
15 Step Ups
9 Pull Ups

Height: 24/20

4 Rounds
15/12 Calorie Row
15 Step Up
9 Ring Rows

Height: 20

WOD GUIDANCE & GOALS
Classic CrossFit couplet! Row the designated calories in :60-:90, and before the first box jump shake out your legs!! Catch your breath stepping down off the box, and try to do the chest to bars in two sets. Each round will take about 2:15-2:30. Target 12 minutes.

Post Time to Comments. Compare Scores HERE.

Back Squat
7×2, building

WOD GUIDANCE & GOALS
HEAVY DAY!! And we mean HEAVY today. Start sets at around 75% effort or 1 rep max and ideally build every set by 3-5%. It will take :90-2:00 to recover between sets and we suggest you sit to maximize your recovery. Focus on keeping an upright torso, and leading with your chest from the bottom. Form MUST be spot on, to increase weights. Record your heaviest successful double.

Post Weight to Comments. Compare Scores HERE.

“Emergency”

AMRAP 10
1 Mile Run
Max Clean + Jerks

Weight: 155/105

AMRAP 10
3/4 Mile Run
Max Clean + Jerks

Weight: 125/85

AMRAP 10
1/2 Mile Run
Max Clean + Jerks

Weight: 95/65

WOD GUIDANCE & GOALS
It’s been a while since we last did today’s workout, and this time we’re adding a JERK to the mix! In 10 minutes, run a mile as fast as possible and in the remaining time do as many clean and jerks (all singles) as you can. Target running the mile in 8 minutes or less (scale mileage if needed) so you’ll have at least two minutes for clean and jerks. Record your mile time and reps.

Post Time + Reps to Comments. Compare Scores HERE.

“French Folk”

AMRAP 30
Row AND Bike
1:00-5:00 10 Calories
5:00-10:00 12 Calories
10:00-15:00 14 Calories
15:00-20:00 16 Calories
20:00-25:00 18 Calories
25:00-30:00 20 Calories

AMRAP 30
Row AND Bike
1:00-5:00 8 Calories
5:00-10:00 10 Calories
10:00-15:00 12 Calories
15:00-20:00 14 Calories
20:00-25:00 16 Calories
25:00-30:00 18 Calories

AMRAP 30
Row AND Bike
1:00-5:00 6 Calories
5:00-10:00 8 Calories
10:00-15:00 10 Calories
15:00-20:00 12 Calories
20:00-25:00 14 Calories
25:00-30:00 16 Calories

WOD GUIDANCE & GOALS
Row AND bike the designated amount of calories in the five minute window. For example; the first five minutes row 10 calories on the rower then do 10 calories on the bike. Any remaining time within the window, you get to rest!

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“Ollis”

AMRAP 22
200 Meter Run
22 Deadlifts
22 Pull Ups
22 Burpees
22 Russian KB Swings
22 Walking Lunges

Weight: 185/135, 70/53

AMRAP 22
200 Meter Run
22 Deadlifts
11 Pull Ups
22 Burpees
22 Russian KB Swings
22 Walking Lunges

Weight: 155/105, 53/35

AMRAP 22
200 Meter Run
14 Deadlifts
14 Ring Rows
14 Burpees
14 Russian KB Swings
14 Walking Lunges

Weight: 115/75, 35/26

WOD GUIDANCE & GOALS
Hero workout! When you see AMRAP, take the opportunity to work on something new, challenge yourself with heavier weights, or choose a higher skill level. In general the 200 will take around :60, and choose a weight for the deadlifts that you can do for 11 reps before taking a break. The deadlifts will take around :60-:90 to complete. If you’re proficient at pull ups try for bigger sets, or if you’re working on connecting them do sets of 3-5. Move through the burpees at a steady pace with no pauses (:90-2:00.) The eye-height (Russian) kb swings can be done in two sets (:60-:75), and the walking lunges (left+right=1) are unweighted and can be done in :45-:60. Target 3 rounds.

Staff Sergeant Michael Ollis
SSG Ollis was a Non-Commissioned Officer in B Company 2-22 IN. On August 28, 2013, an attack on Forward Operating Base Ghazni in Afghanistan took place involving grenades, mortars, rockets, and a 3,000-pound bomb. Ollis lost his life after heroically shielding Polish Army Lieutenant Karol Cierpica from a suicide bomber, which took place after the two soldiers stood side-by-side and defended the base armed with only their rifles. SSG Ollis incapacitated the insurgent, but the vest detonated and mortally wounded him

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“It’s Related”

4 Rounds
150 Meter Farmers Carry
30 Sit Ups
15/12 Calorie Bike

Weight: 50/35

4 Rounds
150 Meter Farmers Carry
30 Sit Ups
12/9 Calorie Bike

Weight: 35/20

4 Rounds
150 Meter Farmers Carry
20 Sit Ups
9/6 Calorie Bike

Weight: 25/15

WOD GUIDANCE & GOALS
Grippy Mc.Gripperson! Those farmer’s carries are going to add up. Make sure you hook grip the dumbbells to save your forearms. You’ll most likely break the 2-3 times. Throw your arms on the sit ups to pick up your pace and make up for any pauses on the farmer’s carry. The bike should take about :60 (no more than :75), scale calories to meet the time domain. Target 16 minutes.

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“Feeling Flirty”

30-20-10
Hang Power Snatch
Toes to Bar
500/400 Meter Row

Weight: 95/65

30-20-10
Hang Power Snatch
Knee Ups
500/400 Meter Row

Weight: 75/55

20-10-5
Hang Power Snatch
V-Ups
400/350 Meter Row

Weight: 55/35

WOD GUIDANCE & GOALS
Choose a weight for the hang power snatch that you can cycle for at least 10 consecutive reps. Break the toes to bar into sets of 5-10, taking small breaks then row the 500/400 meters at your 5k pace (less than 2:00). The last round try to do the snatches and toes to bar unbroken, then push your pace on the row. Target 15 minutes.

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