July 2015

WOD: A. In 5 minutes, build up to a 1RM shoulder to overhead B. “PYRAMID DOUBLE HELEN” CF Games WOD 2010 For Time: 1200m run 63 KBS 24kg/16kg 36 pull-ups 800m run 42 KBS 24kg/16kg 24 pull-ups 400m run 21 KBS 24kg/16kg 12 pull-ups *Within 90 seconds of completing WOD: 1 rep max shoulder to overhead […]

WOD: A. Jerk: 4 – 3 – 2 – 1 – 1 E2MOM B. “2007” CF Games WOD 2007, 2013 & 2014 Masters WOD For Time: 1000m row then, 5 rounds of: 25 pull-ups 7 push jerk 135/95

WOD: “COE” 10 rounds for time of: 10 thrusters 95/65 10 ring push ups Enlarge image Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained

WOD: EVENT 8: CrossFit Games WOD 2009 For Time: 15 cleans 155/100 30 toes to bar 30 box jumps 24″/20″ 15 muscle ups 30 dumbbell push press 40/25 30 double unders 15 thrusters 135/95 30 pull-ups 30 burpees 100 OH stationary lunges, alternating 45/25# plate

WOD: A. Push Press: 10 – 5 – 1 – 10 – 5 – max reps E2:30MOM B. For Time: 40 double unders 20 squat clean 95/65 RX+ 115/80 (55 and over 75/55) 20 box jumps/step ups 24:/20″ RX+ 30″/24″ 20 toes to bar RX+ strict toes to bar 80 double unders 20 squat clean 95/65

WOD: A. In 10 minutes, build up to a 1RM Turkish Get-Up for each arm B. “NATE” 20 minute AMRAP of: 2 muscle ups 4 HSPU 8 KBS 32kg/24kg Enlarge image Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant

WOD: A. Hang Power Snatch: 4 – 3 – 2 – 1 – 1 E2MOM B. “A Chipper With A Final Catch” Complete the following for time of: 30 hand release push-ups RX+ 30 HSPU 30 pull-ups RX+ 30 CTB pull-ups 30 WBS 20/14 10′ clear line (55 and over 20/10 9′ clear line) 30 box

WOD: A. Front Squat: 10 – 5 – 1 – 10 – 5 – max reps E2:30MOM B. 2 rounds for time of: 400m row 5 front squats 165/115 or 185/125 0r 205/140 or 225/155 400m run 5 back squats 165/115 0r 185/125 0r 205/140 or 225/155 “FINISHER” Immediately after completion of WOD: In 7 minutes,

WOD: A. Deadlift: 10 – 5 – 1 – 10 – 5 – max reps E2:30MOM B. Sprint Rounds: 4 rounds for time of: 6 hang power cleans @ bodyweight 12 deadlifts @ bodyweight 6 over the bar burpees 36 double unders rest 2 minutes after each round C. Core Development: Accumulate 1 minute L-sit hold

WOD: For time: 1200m run 21 thrusters 95/65 RX+ 115/80 (55 and over 75/55) 3 over the box burpees 24″/20″ RX+ 30″/24″ 800m run 15 thrusters 95/65 RX+ 115/80 (55 and over 75/55) 6 over the box burpees 24″/20″ RX+ 30″/24″ 600m run 9 thrusters 95/65 RX+ 115/80 (55 and over 75/55) 9 over the box