July 2024

Death by Strict Press (from floor) EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at 10min “Pick a Challenging weight, yet achievable” “UnStitched” by DB 14min AMRAP: 7 Split Clean (alternate feet) 14 Calorie Row/Bike or 200m Run 7 Split Jerk (alternate feet) 49 […]

2 Rep Cluster Build Up E2MOM x 12min 2 Deadlifts to 2 Hang Cleans to 2 Shoulder to Overhead “The FireCracker 500” by DB 1 Sprint Round For Time: (25min cap) 200m Row, Run or 0.5k Bike 10 Deadlifts 115/75 RX+135/95 MRX 95/65 lbs 10 Hang Cleans 10 Shoulder to Overhead 10 Over the Bar

“EVA vs KELLY” by DB For Time: (33min cap) 800m Run 30 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 30 Pull-ups MRX Ring Rows Rest 2min 400m Run 30 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″ 30 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ Rest 3min 800m Run 30 Kettlebell Swings 30 Pull-ups MRX

Thruster Build-up E3MOM 9 – 6 – 4 – 2 – 1 CrossFit SemiFinals Event 4 2024 (RX+) For Time: (15min cap) 30 Cleans 30 Thrusters 30 Toes to Bar Barbell Loads = 95/65lbs RX+115/75 MRX 75/55 Core & Guns Development 3×10 Barbell Curls 3×10 L-Sit Hang Windshield Wipers 3×10 Dumbbell Hammer Curls 3×10 Hip

Death by Bench Press EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at 10min “Pick a Challenging weight, yet achievable” 6min AMRAP: 6 Strict Press 9 Over the Bar Burpees 12 Push-ups Rest 3min 6min AMRAP: 12 Shoulder to Overhead 9 Over the Bar

Overhead Squat Build-up E3MOM 9 – 6 – 4 – 2 – 1 For Time: (19min cap) 21 Calorie Row/Bike or 400m Run 15 Overhead Squats 135/95 RX+155/105 MRX 95/65 9 Pull-ups RX+ Chest to Bar MRX Ring Rows 21 Calorie Row/Bike or 400m Run 15 Front Squats 9 Chest to Bar RX+ Muslcle-Ups (bar)

Death by Sumo Deadlift EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at 10min “Pick a Challenging weight, yet achievable” Team WOD 16min AMRAP: P1 -200m Run or 0.5k Bike P2 -200m Row *Switch each round* P1 & P2– 8 Synchronized Sumo Deadlifts P1

“Barbell Barbara” by DB 4 rounds, each for time of: (40min cap) 5 Hang Squat Cleans 135/95 MRX 95/65 20 Pull-ups MRX Ring Rows 5 Power Cleans 135/95 MRX 95/65 30 Push-ups 5 Hang Squat Cleans 40 Sit-ups (ab-mat anchored) 5 Power Cleans 50 Squats (air squats to wallball okay) Rest exactly 3 minutes between

Hero WOD “JACK” 20min AMRAP: 10 Push Press 115/80lbs MRX 95/65 10 Kettlebell Swings 24/16kgs MRX 20/12kgs 10 Box Jumps 24/20″ MRX 20/18 U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines,

“The Sprint Mile” (15min cap w/rests) 400m Run/Row – Rest 1min 200m Run/Row – Rest 1min 400m Run/Row – Rest 1min 200m Run/Row – Rest 1min 400m Run/Row *Rest 5min / transition from last runner / time cap* 17min AMRAP: 10 Right Arm Dumbbell Push-ups 10 Left Arm Dumbbell Snatch 50 Doubles or 200m Run/Row