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Legs of Steel II

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WOD

3 rounds for time:

400 meter Run

20 Box Jumps 24"/20"

20 Burpees

20 Jumping Squats (full squat then jump to 12" target)

20 Walking Lunges

20 Wall Balls

Last done on 7/28/16.


WOD

EMOTM x10

Odd - 15/12 Calories Rowed

Even - 3 Dumbbell Clean & Jerks 50#/35#

Rest 2 minutes, EMOTM x10

Odd - 100 meter Sprint

Even - 5 Dumbbell Thrusters 50#/35#

Rest 2 minutes, 7 minute AMRAP

Run 800 meters

MAX Alternating Dumbbell Snatches 50#/35#


Fight Gone Bad (For Time)

WOD

3 rounds for time:

25 Wall Balls

25 Sumo-deadlift High Pulls 75#/45#

25 Box Jumps 20"/16"

25 Push Press 75#/45#

25 Calories Rowed

*Rest 1 minute between rounds.


Score is total time including the two rest periods.

Brutally Elegant

Today's WOD comes from the warped mind of Pat Sherwood.


WOD

"Brutally Elegant"

42 Wall Balls

21 Back Squats 205#/145#

30 Wall Balls

15 Front Squats 205#/145#

18 Wall Balls

9 Overhead Squats 205#/145#

**The Barbell comes from the floor, NO RACK is to be used.

MICHAEL

SWOD

Tabata Push Ups

8 rounds of 20 seconds of work followed by 10 seconds of rest.


WOD

3 rounds for time:

800 meter Run

50 Back Extensions

50 Sit Ups

In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter was shot down in the mountains of eastern Afghanistan.

He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael.

Team Workout

9am - Team Workout

In Teams of 3 complete the following.

12 minute AMRAP

100 meter Sprint

5 Power Cleans 155#/103#

5 Shoulder to Overhead 155#/103#

Rest 5 minutes, then 15 minute AMRAP

100 meter Sprint

15 Wall Balls

10 V-Ups

10am - Olympic Lifting


WOD

20 minute AMRAP

1 Mile Run: Buy In

5 Renegade Rows 50#/35#

15 Walking Lunges

30 Double Unders

CrossFit Games Open 14.2

WOD

Every 3 minutes for as long as possible.

0:00 - 3:00 minutes

2 rounds

10 Overhead Squats 95#/63#  (Front Squat 75#/53#)

10 Chest to Bar Pull Ups  (Jumping Chest to Bar)

3:00 - 6:00

2 rounds

12 Overhead Squats

12 Chest to Bar Pull Ups

6:00 - 9:00

2 rounds

14 Overhead Squats

14 Chest to Bar Pull Ups

9:00 - 12:00

2 rounds

16 Overhead Squats

16 Chest to Bar Pull Ups

Last done on 3/8/14.

*Continue until time expires.


**If you finish the 2 rounds before the time cap, you must wait until the 3 minutes is up before starting the next section.

COMPTRAIN WOD

WOD

5 rounds for time:

10 Power Cleans 135#/93#

10 Bar-Facing Burpees

Rest 10 minutes, 4 rounds for time:

6 Power Cleans 185#/133#

6 Bar-Facing Burpees

Rest 10 minutes, 3 rounds for time:

4 Power Cleans 225#/153#

4 Bar-Facing Burpees

**Each section should be FAST and FURIOUS, scale weights as needed in order to push the intensity.


WOD

400 meter Run

21 Alternating Dumbbell Snatches 50#/35#

8 Rope Climbs

400 meter Run

15 Alternating Dumbbell Snatches 50#/35#

6 Rope Climbs

400 meter Run

9 Alternating Dumbbell Snatches 50#/35#

4 Rope Climbs

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