“SLNDR”

With a Partner
42-36-30-24-18-12-6
Cal Bike
Wall Ball

Weight: 20/14

With a Partner
42-36-30-24-18-12-6
Cal Bike
Wall Ball

Weight: 14/10

With a Partner
21-18-15-12-9-6-3
Cal Bike
42-36-30-24-18-12-6
Wall Ball

Weight: 10/6

WOD GUIDANCE & GOALS
With a buddy?! Absolutely! Share cals on the bike (switch based on time verses cals) and reps on the wall balls (half or quarters.) Keep your rpms high and your turnover on the wall balls FAST! Target 26 minutes.

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“Right Behind Ya”

150 Double Unders
125 Sit Ups
100 Step Ups
75 Deadlifts
50 Burpees
25 KB Swings

Height: 24/20
Weights: 115/75, 70/53

50 Attempts
125 Sit Ups
100 Step Ups
75 Deadlifts
50 Burpees
25 KB Swings

Height: 20
Weights: 95/65, 53/35

150 Single Unders
100 Sit Ups
75 Step Ups
50 Deadlifts
30 In+Outs
25 KB Swings

Height: 20
Weights: 75/55, 35/26

WOD GUIDANCE & GOALS
Thank you CrossFit for this little diddy! Spend no more than three and a half minutes on the jump rope. Purposefully break the 150 into three sets of fifty reps. Recover on the sit ups, by doing two sets of fifty reps, then a set of twenty five, with brief breaks between sets. Then, with NO weight, complete 100 step ups using a new corner of the box every set of twenty five reps so you don’t lose count. Spend five minutes on the step ups. Choose a light weight for the deadlifts. A weight that you can easily do for twenty-five reps on the first set (and then may have to break into 10-15 reps at a time.) Find a moderate pace on the burpees, facing a new direction every set of ten reps so you don’t lose count and stay motivated. Then complete the chipper with twenty five kb swings unbroken or in two sets. Target 20 minutes.

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“Clean + Jerks”

5 x on the Minute
5 Clean + Jerks
Rest 1 Minute
5 x on the Minute
3 Clean + Jerks
Rest 1 Minute
5 x on the Minute
1 Clean + Jerk

WOD GUIDANCE & GOALS
Yes, YOU choose your weights today! For the first EMOM 5, choose a weight, five to ten pounds heavier, than you would typically use for a workout with 21-15-9 reps. By the third minute you should have to break up the set of five reps. During the minute of rest, add 5+ round to your bar for the next EMOM 5. For the three reps, you may have to do single reps by the third minute. And by the final EMOM, one rep should be at a 8/10 effort. Record your weights.

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“Outside, No”

AMRAP 20
10 Bar Muscle ups
20 Pistols
300 Meter Run

AMRAP 20
10 Chest to Bars
20 Assisted Pistols
300 Meter Run

AMRAP 20
10 Strict
20 Lunges
200 Meter Run

WOD GUIDANCE & GOALS
AMRAPs are an opportunity to try something new, use heavier weights, or move faster! For the first movement, do an upper-body pulling movement that  is challenging and requires you to break up the 10 reps into doubles or even singles. Spend no more than two minutes on bar muscle ups. For the pistols, try a unilateral movement like single-leg squats to a bench, lunges, step downs off a box, or supported pistols (post, medball, etc.,) Alternate legs, for 20 reps total (10 per side.) Run the three hundred in about :90. Target 4-5 rounds.

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“Brdskt”

8 x on the 3 minute
8 Toes to Bar
4/4 DB Hang Clean + Jerk
8 Box Jumps

Weight: 50/35
Height: 24/20

8 x on the 3 minute
8 Knee Ups
4/4 DB Hang Clean + Jerk
8 Box Step Ups

Weight: 35/20
Height: 24/20

8 x on the 3 minute
8 V-Ups
4/4 DB Hang Clean + Jerk
8 Step Ups

Weight: 25/15
Height: 20

WOD GUIDANCE & GOALS
Work hard, rest hard! Complete the toes to bar, db hang clean and jerks, and box jumps in about two minutes, leaving one minute to recover between rounds. Keep the first two movements unbroken for as long as possible (use a heavy weight on the db) and find a steady, fast pace on the box jumps (or step ups.) Record your intervals.

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STRENGTH
Deficit Front Rack Lunge
4 x 6/6, across

FOR TIME
Row 1k

WOD GUIDANCE & GOALS
Coaches will help you build to a heavy weight (8.5/10 effort) for the four sets of deficit lunges. The deficit will be from a 45 or 25 pound plate. Do six reps on one side, then six reps on the other. Record your weight.

For time, complete a 1000 meter on the rower. Have a pace/time in mind and hold your pace throughout the workout. IF you have any energy left in the tank, push it the last two to three hundred meters. Record your time.

Post Weight + Time to Comments. Compare Scores HERE.

“Kinda I Want to 2.0”

In Teams:
Each Member Completes 5 Rounds:
50 Meter Sled Push
200 Meter Medball Carry
400 Meter Run

Weight: 20/14

In Teams:
Each Member Completes 5 Rounds:
50 Meter Sled Push
200 Meter Medball Carry
400 Meter Run

Weight: 14/10

In Teams:
Each Member Completes 4 Rounds:
50 Meter Sled Push
150 Meter Medball Carry
300 Meter Run

Weight: 10/6

WOD GUIDANCE & GOALS
The first person in line will push a sled 25m down and 25m back, pick up a medicine ball and run 200m, and then drop the ball and run 400m. As soon as the first person in line returns with the sled, the next person goes. Continue until you complete 5 rounds. Even though you’ll be on a team please post your individual score. Target 20-25 minutes.

Post Time to Comments. Compare Scores HERE.

“Same With”

AMRAP 20
200 Meter Farmer’s Carry
24/20 Calorie Bike

Weight: 53/35

AMRAP 20
200 Meter Farmer’s Carry
20/15 Calorie Bike

Weight: 35/26

AMRAP 20
150 Meter Farmer’s Carry
18/12 Calorie Bike

Weight: 26/18

WOD GUIDANCE & GOALS
Grunt work! With two kbs, farmer’s carry them out 100 meters and back. You may have to pause at the half way mark. Then, bike 24/20 calories, which is around two minutes of work. Try to maintain the same pace throughout the workout. Target 4-5 rounds.

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“Operation Red Wing”

1200 Meter Run
Then
16 Rounds
8 Toes to Bar
8 Burpee Box Jump Overs, 20″
Then
47 Goblet Squats

Weight: 70/53

1200 Meter Run
Then
16 Rounds
8 Knee Ups
8 Burpee Box Step Overs, 20″
Then
47 Goblet Squats

Weight: 53/35

800 Meter Run
Then
10 Rounds
8 Leg Lifts
8 Burpee Box Step Ups, 20″
Then
47 Goblet Squats

Weight: 35/26

WOD GUIDANCE & GOALS
Get ready to be mentally and physically challenged for today’s Hero WOD. Run the 1200 meters in around 6 minutes (give or take :30, or scale the distance.) Complete all 16 rounds of the couplet before doing the 47 goblet squats. For the 16 rounds, link the toes to bar as long as possible (:30 or less) and find a steady rhythm on the burpee box jump (or step) overs (:60). The goblet squats are with one kb. Try to complete sets of 10-15 with short breaks between sets. Target 35 minutes.

Operation Red Wings
On June 28, 2005, an MH-47 Chinook helicopter carrying a Quick Reaction Force of eight Navy SEALs and eight Army Night Stalkers (members of the U.S. Army’s 160th Special Operations Aviation Regiment) were killed in action during Operation Red Wings in Kunar Province, Afghanistan. This part of the operation was an attempt to rescue Lt. Michael P. Murphy, Gunner’s Mate 2nd Class Danny Dietz, Sonar Technician 2nd Class Matthew Axelson, and Hospital Corpsman 2nd Class Marcus Luttrell, who had been cut off and outnumbered by Taliban fighters during a reconnaissance mission deep behind enemy lines. Three of the four SEALs on the ground were killed — Murphy, Axelson, and Dietz — with Luttrell being the lone survivor. The other eight SEALs and eight Night Stalkers were killed when the MH-47 Chinook, coming in to aid the ground team, was shot down by an enemy RPG and the helicopter broke apart, crashing down into the side of a mountain.

– ¾-mile run to commemorate the three out of four SEALs killed on the ground

– 16 rounds to commemorate the 16 service members killed during the rescue attempt

– 8 toes-to-bars to commemorate the eight Night Stalkers

– 8 burpee box jump-overs to commemorate the eight SEALs

– 47 goblet squats for the MH-47 Chinook that was lost

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“Row Intervals”

3 Rounds for Distance
2:00on/2:00 rest
:90on/:90 rest
:60on/2:00 rest

WOD GUIDANCE & GOALS
Equal work to rest means… PUSH YOUR PACE! For the first interval, try to row 350-500 meters. In the second, target 250-450 meters, and in the final minute target 150-300 meters. Record total meters for each round.

Post Distance to Comments.