10 min AMRAP
400m Run (together)
20 DB Box Step Overs 20″ 50/35
60 GHDs
Max Wall Walks
10 min AMRAP
400m Run (together)
20 DB Box Step Overs 20″ 50/35
60 GHDs
Max Sled Push
10 min AMRAP
400m Run (together)
20 DB Box Step Overs 20″ 50/35
60 GHDs
Max Burpee Bar MUs
10 min AMRAP
400m Run (together)
20 DB Box Step Overs 20″ 50/35
60 GHDs
Max Sled Pull
600m run or 3min on Bike
World’s Greatest Stretch
Iron Cross
Thread the needle
10 Mt. Climbers
3rds
10 Air Squats
10 Ground to OH
10 Step Ups
Partner WOD
20min
100 Cal Echo Bike buy in
Then AMRAP
100 WB 20/14
90 AKBs 70/53
80 DB S2OH 50/35
70 Ab mat sit ups
60 DB Lunges 50/35
50 Box jumps
40 Push Ups
Partners will split work evenly, but only one can work at a time.
RX+ GHDs
2 min bike
10m elbow reach
then
3 Rounds:
100m run
10 ring rows/5 strict pull-ups
5 power cleans
10 air squats
This Hero workout may be done solo or with a partner.
Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire , which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history.
In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).
This workout was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 31, 2013 (“130831”). CrossFit established a fundraiser through its foundation and raised money for the families of the lost heroes.
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Hot Shots 19
PARTNER VERSION
12 RFT ABA format:
(A) 30 Air Squats
(B) 19 Power Cleans (135/95 lb)
(A) 7 Strict Pull-Ups
(A+B) 200 meter Run
Then the next round it would be
BAB and the runs are always together
TIME CAP- 45 minutes
2 minute bike
into
10 Lu raises
5/side kneeling shoulder opener
10 “T” pushups
10 prone shoulder primer
then
2 rounds
5 burpees with bar touch
5 barbell strict press. (Increase weight each round)
15 minutes to build to heavy, 1 rep max Strict Press.
Set yourself up to PR. Rest 2 minutes in between sets.
5 Rounds For Time:
15/10 Cal Bike
10 Burpee Pullups
Target Time- 12 Minutes
Time Cap- 16 Minutes
Rx+= 5 Burpee Bar Muscle Ups
500m Row
10m Inch Worm
5 Sumo Squats
10m Lateral Lunge
5 Sumo Squats
then-
10 Knee Tucks
5 Pause Back Squats
10 Toes to Bar
5 Back Squats (Build in weight)
Take 20 minutes to build to heavy, 1 rep max Back Squat. Use 5-4-3-2-1-1-1-1 as a rep scheme to build to heavy. Set yourself up to PR. Once you reach a heavy challenging weight, with some left in the tank, load up the bar with 110% of your 1 rep max. Walk out with the weight on your back for 10 seconds and then RE-RACK the bar. After resting the appropriate time, go for your new 1 rep max or PR weight.
6 Minute AMRAP:
90/70 Cal Row
Max Toes to Bar
-Rest 2 Minutes
“Bring Sally Up”
Back Squats 75/55
Rx+= 135/95
Score= Toes to Bar
Back Squats 135/95
This can be scaled with air squats, goblet squats, or a lighter barbell. Prioritize full depth in the squat with heels down. ALL reps must be completed to the call of “UP” and “DOWN” of the song. Rx can be marked only when all reps are completed.
400m Run/ 2 Minute Bike
10-20 Banded Deadbugs
then-
5 min amrap:
BB Complex with empty barbell
5 Good Mornings
5 Back Squats
10 Elbow Rotations
5 Press
5 Romanian Deadlifts
5 Front Squats
20 Minute EMOM:
1 Squat Clean and Jerk
*Build up to heaviest lift. Set yourself up to PR!
10 Minute AMRAP:
6 Front Squats 135/95
5 Hang Power Cleans
4 Shoulder to Overhead
Rx+=155/105
500m Row
10m Elbow Reach
10m Broad Jump+ Air Squat
then increase weight in deadlift each round..
3 Rounds-
8 Box Step Ups
8 Ball Slams
5 Deadlifts (Increase weight each round)
15 Minutes to build to 1 rep max or heavy for the day.
Use the rep scheme 5-4-3-2-1-1-1 to find your heaviest lift.
Set yourself up to PR!
For Time:
50 Ball Slams 30/20
500m Run
50 Abmat Situps
500m Run
50 Box Step Ups with Slam Ball
Rx+= GHD Situps
Target Time-13 minutes
Time Cap- 18 minutes
