Midline Alternating Tabata – :20 on/:10 off by 8 rounds each Hollow Hold Arch Hold Conditioning “Nate” 20 minute AMRAP: 2 Muscle-Ups (sub 8 Chin-ups) 4 Handstand Push-ups (sub 8 Push-ups) 8 Kb Swings (70#/53#, 60#/44#, 53#/35#) “Nate” is a CrossFit Hero WOD named after Chief Petty Officer Nate Hardy, who was killed February 4th …
Olympic Every :90 complete 2 Snatches for 10 sets. Start at 6 RPE or ~65% 1RM, increase weight every other set to a set double. Conditioning Complete the following for time: 800m Run 21-15-9: Burpee Box Jumps (24″/20″) Toes-2-Bar
Strength 5 x 5 Back Squat Set 1 @ 65% 3RM Set 2 @ 75% Set 3 @ 85% Set 4 @ 90% Set 5 @ 90+% Conditioning 10 minute AMRAP: 50 Double Unders 10 Front Squats (135#/93#)
Partner WOD “Partner Fight Gone Bad” 3 rounds for Max Reps: 2 minutes Max Wall Balls (20#/14#) 2 minutes Max Kb Swings (53#/35#) 2 minutes Max Box Jumps (24″/20″) 2 minutes Max Push Press (75#/53#) 2 minutes Max Calorie Row *Only one partner may …
Gymnastics/Skills 4 sets: :45 Handstand Hold Rest :45 :45 Hands and Feet Hollow Hold Rest :45 Conditioning “Isabel + Cindy” 20 minute AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats *At the 5, 10, and 15 minute mark complete 10 Snatches (135#/93#) Score is total rounds + reps of “Cindy”
Strength/Accessory 4 sets: Bench Press x 5 @ 7-8 RPE Rest :30-:45 Russian KB Swing x 15-20 + Hollow Rock x 15-20 (No rest between) Rest :60-:90 WOD 21-15-9 for time: Deadlift (245#/163#) Box Jumps (30#/24#) *Finish with 100 Double Unders
Olympic Lifting Clean Complex 3 Position Clean (High hang + mid hang + Floor) + Jerk Perform one set every :90 for 8 sets – build to 9 RPE Conditioning 2 rounds – Each for time: 500m Row 25 Handstand Push-ups/Push-ups 400m Run 25 Toes-2-Bar/Knees-2-Chest Rest 5 minutes between each round
Strength Back Squat 15 minutes to build 3RM Conditioning 5 rounds for time: 10 Thrusters (95#/63#) 10 Lateral Bar Hopping Burpees
Partner WOD 2 rounds – for Max Reps: A. 400m Run + Max Rep Push Press (135#/93#) B. 400m Run + Max Rep Box Jumps (24″/20#) C. 400m Run + Max Rep Ball Slams (30#/20#) Notes: While Partner A is running, partner B is completing as many reps as possible of the corresponding exercise. Once …
Strength 5 sets: Deadlifts x 3 (7-9 RPE, building each set) Rest :45 Weighted Dips x 8-10 Rest 1:30 Conditioning 3 Rounds for time: 30 Alternating Pistols/KB Lunges 15 Hang Power Cleans (155#/103#) 7 Muscle-ups/15 Chin-ups
