[email protected]

Benchmark WOD “CHELSEA” Each min on the min for 30min: 5 Pull-Ups10 Push-Ups15 Air Squats*if athlete makes it to 30 min one rep per exercise will be added per minute (i.e. at min 31 the athlete will perform 6 pull-ups, 11 push-ups and 16 Air squats, then at min 32 7 pull-ups, 12 push-ups and […]

Clean & Jerk Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 13min AMRAP: 1 Ground to Overhead 155/105 RX+205/135 MRX 115/75lbs 11 Wallball Sit-ups RX+ Wallball GHD 20/14lbs MRX 20/102 Ground to Overhead12 Wallball Sit-ups RX+ Wallball GHD 20/14 3 Ground to Overhead13 Wallball Sit-ups RX+ Wallball GHD

“KB Tabata Time” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/16/12/8/6kg Rest 2 minute/rotate Tabata Goblet Lunges (alt legs) Rest 2 minute/rotate Tabata Single Arm Kettlebell Shoulder to Overhead (switch arms ea 20 sec) Rest 2 minute/rotate Tabata Strict Pull-Ups MRX Ring Rows Rest 2 minute/rotate Tabata Goblet Step-Ups 24/20″ MRX

CrossFit GAMES Event 4 For Time: (20min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of: Wall Walks Thrusters 185/135lbs OR CrossFit GAMES Master’s Event 9 For Time: (20min cap) 10 – 8 – 6 – 4 – 2 reps of: Wall Walks Thrusters

CrossFit GAMES Event 10 For Time: (30min cap) 30 Toes to Bar MRX 20 Toes to Bar 1.5-mile Run MRX 1mile Run 30 Toes to Bar MRX 20 Toes to Bar 1.5-mile Run MRX 1mile Run 30 Toes to Bar MRX 20 Toes to Bar Core Development & Stretching 1min High Plank Hold2x30sec Butterfly Stretch 2x30sec

For Time: (8min cap)1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Bike*compare to 10 Oct 20* 4 Rounds For Time: (16min cap)24 Dumbbell Snatch (alt arm) 50/35lbs MRX 35/2012 Box Jump Overs 24/20 RX+30/24 MRX20/18″ 18 WallBall Sit-Ups or Toes to Bar 20/14lbs MRX 20/10 Shoulder / Core Development 30sec L-Sit Hold (rings, bar, parallettes) to 1min High Plank Hold

Tempo Deadlifts E3MOM5 Sets X 3-6 Reps @ 50-75% Continuously Running Clock for Reps: 0:00-2:00 200m Run/Row or 0.5k Bike Max KB Sumo Deadlift High Pull 2:00-3:00 – REST 3:00-5:00 200m Row/Run or 0.5k Bike Max Sumo Deadlifts 5:00-6:00 – REST 6:00-8:00 200m Run/Row or 0.5k Bike Max Bar Facing Burpees 8:00-9:00 – REST 9:00-11:00 200m Row/Run or 0.5k Bike Max Russian Kettlebell

Tempo Back Squat E3MOM 5 Sets X 3-6 Reps @ 50-75% 4min AMRAP: 8 Front Squats 135/95 RX+165/115 MRX 95/65 4 Chest to Bar RX+4 Bar Muscle Ups MRX Pull-Ups REST 2min 3min AMRAP: 6 Power Cleans3 Chest to Bar RX+3 Bar or Ring Muscle Ups MRX Pull-Ups REST 1min 2min AMRAP: 4 Hang Squat Cleans2 Chest

“T” 5 Rounds For Time: (31min cap) 100-meter sprint 10 Squat Clean Thrusters 115/75 MRX 85/55 15 Kettlebell Swings 32/24kgs MRX 24/16kgs100-meter sprint REST 2min After Each Round Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations

Tempo Strict Press E3MOM5 Sets X 3-6 Reps @ 50-75% For Time: (22min cap)20 Handstand Push-Ups RX+Strict MRX2/4″ Rise / 5 WallWalks 400m Run/Row or 1k Bike20 Shoulder to 0verhead 95/65 RX+115/75 MRX 75/55100 Doubles or 25 Box Jumps20 Dips RX+Strict (ring or bar dips for all) 400m Run/Row or 1k Bike20 Barbell Push-Ups MRX Push-Ups100 Doubles or 25 Box Jumps20 Over the Bar