STRENGTH
Back Squat
3 x 10+

FOR QUALITY
3 Rounds
Heavy Sled Push + Pull
12 DB Curls
12 DB Cross Hammer Curls
12 DB Lateral Raises
12 DB Upright Rows

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to 7-7.5/10 effort for your three working sets of ten rep back squats. Reps seven through ten should feel spicy! Focus on keeping an upright torso, and leading with your chest from the bottom. On the final set, do as many reps as possible! Record your weight.

Then, it’s a straight up shoulder pump session! Complete a sled push and pull with 3 to 4, 25 pound plates on it. Then with moderate to heavy dumbbells complete twelve alternating curls (six per side with palms facing up.) You can use the same weight, or change it up, for the cross body hammer curls (again alternating.) For the lateral raises you’ll need to decrease the db weight (these can be done simultaneously), and you may be able to go back to a heavier set of dumbbells for the upright rows. Perform the three rounds for quality not speed. Record your weights.

Post Weights to Comments. Compare Scores HERE.

“Written Up…kinda”

Bike 150 Calories
on the 3 min
do 10 Burpees

Bike 125 Calories
on the 3 min
do 10 Burpees

Bike 100 Calories
on the 3 min
do 10 Burpees

WOD GUIDANCE & GOALS
Who doesn’t love on-the-minute work! At 3-2-1-Go, do 10 burpees (:30-:60 to complete.)  As soon as you complete the last burpee, hop on your bike and get as many calories as possible, before the next three minute interval. Continue this routine until you complete the designated amount of calories. Target 18 minutes.

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“Barbara Ann”

5 Rounds
20 Handstand Push Ups
30 Deadlifts
40 Sit Ups
50 Double Unders
Rest 2 Minutes

Weight: 135/95

5 Rounds
20 Abmat Handstand Push Ups
30 Deadlifts
40 Sit Ups
15 Attempts
Rest 2 Minutes

Weight: 115/75

5 Rounds
10 DB Press
20 Deadlifts
30 Sit Ups
60 Single Unders
Rest 2 Minutes

Weight: 95/65

WOD GUIDANCE & GOALS
Classic CrossFit workout! Complete the four movements as fast as possible, taking a two minute rest between rounds. Break handstands into 2-3 sets never going to failure. Break deadlifts into two sets of 15 reps with a brief pause to shake out your hamstrings. Do one continuous set of sit ups, catching your breath before the double unders. Intervals will take around 4-5 minutes to complete.

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“Chunky”

WOD GUIDANCE & GOALS
You’re seeing that correctly, it’s a 40 minute EMOM! Complete one 10 minute EMOM before resting for two minutes then moving to the next. Complete the first movement within the first minute, and the second movement within the second minute. Use a weight for the kb swings that you can swing for at least 10 reps unbroken every round. Same with the db snatches, they should be fast and unbroken. Challenge yourself on the row and bike to complete the calories as is, the hollow rocks and commanders will give you a slight opportunity to rest. Record weights and any modifications.

Post Mods/Weights to Comments. Compare Scores HERE.

“Daniel”

50 Pull Ups
400 Meter Run
21 Thrusters
800 Meter Run
21 Thrusters
400 Meter Run
50 Pull Ups

Weight: 95/65

25 Pull Ups
400 Meter Run
21 Thrusters
800 Meter Run
21 Thrusters
400 Meter Run
25 Pull Ups

Weight: 75/55

35 Ring Rows
300 Meter Run
15 Thrusters
600 Meter Run
15 Thrusters
300 Meter Run
35 Ring Rows

Weight: 65/45

WOD GUIDANCE & GOALS
For the pull ups, do either a big set then chip away or chip away from the beginning with shorter breaks. The run is your rest. Shake out your arms and get ready for a straight set or at least 10 thrusters in a row. The thruster weight you choose should feel light. Again, use the 800m run as a shake out before your next set of thrusters. Rest on the run. For the last set of pull ups, chip away with smaller breaks. Target 20 minutes.

About Daniel:
Dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006. “With heavy hearts we dedicate this workout to Army Sgt. 1st Class Daniel Crabtree. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.” This Hero WOD was first posted on crossfit.com as the workout of the day for June 15, 2006.

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“Shhhh…kinda”

AMRAP 18
50 Single Unders
6 Deadlifts
9 V-Ups

Weight: 115/75, 135/95, 115/105

WOD GUIDANCE & GOALS
Every four rounds INCREASE WEIGHT for the deadlifts! The first four rounds will be unbroken. For the second set of four rounds, you may have to break into 4/2 or 3/3. The third set of deads could be broken into 3/3 reps at a time. Overall, every round will take around :90-2:00 to complete. Target 8 rounds (that’s three weight changes).

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WOD GUIDANCE & GOALS
TECHNIQUE day! Coaches will take you through a progression to perfect the push and split jerk mechanics. You’ll then have fifteen minutes to build in weight as long as your form is there. If you’re struggling with either movement, use less weight and work on it! Record your weight.

Post Weights to Comments. Compare Scores HERE.

“Still Here”

15 Rounds
200 Meter Run
10 Russian KB Swings
5 Burpees Over the KB

Weight: 53/35

15 Rounds
200 Meter Run
10 Russian KB Swings
5 Burpees Over the KB

Weight: 35/26

10 Rounds
200 Meter Run
10 Russian KB Swings
5 Burpees

Weight: 26/18

WOD GUIDANCE & GOALS
Yes, you read that right, FIFTEEN rounds! The 200 meter run will take about :60. Immediately pick up your kettlebell for ten fast swings (:15-:20) and then do five burpees jumping over the handle of the kettlebell (:15-:30). Your goal is to keep the same pace from start to finish. Target 20-25 minutes. 

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“Thx Ibex”

10 Rounds
15 Wall Balls
5 Hang Power Cleans

Weight: 20/14, 185/135

10 Rounds
15 Wall Balls
5 Hang Power Cleans

Weight: 14/10, 125/85

10 Rounds
10 Wall Balls
5 Hang Power Cleans

Weight: 10/6, 95/65

WOD GUIDANCE & GOALS
How long can you do both movements unbroken?! Let’s find out! Keep the wall balls unbroken (:30-:45) at least through the fifth round. Use the transition to the barbell (around :15) to recover, and do the first few rounds of hang power cleans unbroken. By around four or five you may have to break them into 3 and 2 reps. Target 15 minutes (that’s :90 per round).

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“Yes, and?”

2k Row, 2 Mile Bike
Rest 4 Minutes
1k Row, 1 Mile Bike
Rest 2 Minutes
500 Meter Row, 0.5 Mile Bike

1600 Meter Row, 1.5 Mile Bike
Rest 4 Minutes
800 Meter Row, 3/4 Mile Bike
Rest 2 Minutes
400 Meter Row, 1/2 Mile Bike

1200 Meter Row, 1.25 Mile Bike
Rest 4 Minutes
600 Meter Row, 1/2 Mile Bike
Rest 2 Minutes
300 Meter Row, 1/2 Mile Bike

WOD GUIDANCE & GOALS
This may look like a long, sweatfest, but it’s really interval training!! Complete the 2k row (8 minutes or less) and the 2 mile bike (6 minutes) in about 14-16 minutes max! The four minute rest will bring you to a full recovery. Row the 1k at a slightly faster split than the 2k (4 minutes or less) and bike slightly faster for the 1 mile bike (3-4 minutes.) Target 8 minutes max for the second interval. Then, row the 500 meters at 8-8.5/10 effort (2 minutes or less) and bike the half mile ALL OUT, for a total time of 3.5-4 minutes. Record your intervals.

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