400m run
10m toe grab
10m inch worm
10 PVC pass throughs & shoulder stretches
5 lighter DBall over the shoulder
10 empty barbell bench presses
4 Rounds For Time:
400m Run
10 Dball Over Shoulder 90/70
RX+=Choose Heavier Dball/Sandbag
15/12 cal bike
20m bear crawl
Shoulder stretches with band on rig
12/9 cal bike
10 kipping swings
10 step ups
10 light DB hang clean & jerks
10m bear crawl with light DB
20 Min AMRAP:
10 Chest to Bar Pullups
20m DB Bear Crawl 50/35
25 DB Box Step Ups 24/20″
30 DB Hang Clean and Jerks 50/35
*Switch every 5 reps on the DB Hang Clean and Jerks
Demo of DB Bear Crawl (video shows with KB, but use the same points of performance)
https://www.youtube.com/watch?v=f9TximDzUCI
Team of 3!
One partner works, one partner holds plank/wall sit/ bar hang etc., one partner runs 400m…
0-8 max 100m runs—- plank
8-16 max calorie row—- wall sit
16-24 max sled push (25m)—- bar hang
24-32 max wallball sit-ups over box (throw to eachother over box)— overhead plate hold
32-40 back rack barbell carry (25m)(185/125)—- DBall hold
*25m(sled/carry)= 1 Rep
RX+= Vested
Every 2:00 min until failure
Partner A:
-10 hang KB cleans 53/35
-10 KB swings 53/35
Partner B:
-10 snatch grip bent over barbell rows 75/55
-10 hang power snatches
**EVERY 2:00 mins ADD**
+2 KB swings
+2 hang power snatches
-Switch movements with your partner every 2:00 mins
-You’ve finished within the round when both partners are done with their movements under 2:00
-Alternate KB clean any way you’d like
400m row, run, ski, or bike
10m inch worm
3 wall walks
10m elbow/reach
5 sumo squats
*Get ready for your WOD*
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
23 Min AMRAP:
3 Power Cleans 205/145
14 HSPU
9 Front Squats 205/145
2 Muscle Ups
This memorial workout is dedicated to Zachary James Dyer who sadly took his own life on February 23, 2018.
Zachary was born on March 14, 1992, and he deployed to the Helmand Providence of Afghanistan from July 19, 2012, to April 15, 2013, with the 449th Engineer Company, 478th Engineer Battalion, U.S. Army, as a combat engineer.
This workout was designed and submitted by Zachary’s sister, Molly @molly_retherford and her husband, Ben Retherford (both CrossFit coaches; Molly a former gym owner).
In her submission, Molly told us: “[Zachary] had a contagious smile that could light up a room. He loved craft beer, comic books, weightlifting, his family and his dog.”
She also mentioned that “Zach loved anything heavy and gymnastic movements so the workout is a combination of heavy weightlifting and gymnastics. The rep scheme 3-14-9-2 signifies his birthday.”
Partner Wod
35 min AMRAP:
24 rounds (I go, you go)
5 Bar Facing Burpees
3 Snatches (squat) 135/95
1 Bar Muscle Up
In the remainder of the time..
Max Calories on Assault Bike, while other partner holds KBs at side 53s/35s
*switch when needed
300m run
Achilles stretch
5 yogi push-ups
Iron cross stretch
Pigeon stretch 2x’s each side
10 air squats
75 singles
5 power cleans 45/35
5 push jerks 45/35
5 back squats 45/35
EMOM (70-75%)
For Time:
100 Double Unders
into..
21-15-9
Push Jerk 135/95
Power Clean
Back Squat
