Running Clock for 12 Minutes
Run 100m
5 KB Swings
10 Single Arm Lunge in Place with KB in front rack
20 Single or Double Unders
Alternating for 12 Minutes
:30 Jump Rope :30 Rest
:30 Toes to Bar :30 Rest
Record Combined Total Double-Unders & Toes to Bar
4 Rounds for time*
Run 300m
10 Clean & Jerk (135#/95#)
*15 Minute Time Cap
Alternating EMOM x 8
Min 1: 2 Pausing Jerk Drives + 1 Jerk Drive
Min 2: :30s Barbell Overhead Hold
Jerk Drives start at 50% of 1RM.
Overhead hold starts from the ground and is loaded at 35% of 1RM.
With a Running Clock:
:30 on :30 off -DL
:30 on :30 off – Push Jerk
:45 on 45: off -DL
:45 on 45: off – Push Jerk
1:00 on 1:00 off -DL
1:00 on 1:00 off – Push Jerk
:45 on 45: off -DL
:45 on 45: off – Push Jerk
:30 on :30 off -DL
:30 on :30 off – Push Jerk
Men’s Weight: 135-155-185-155-135
Women’s Weight: 95-105-125-105-95
“Double Header”
50/35 Calorie Assault Bike
*Directly Into*
100/80/60/40/20: DU
50/40/30/20/10: Abmat Sit-up
*Directly Into*
50/35 Calorie Assault Bike
12 Minute Clock
Row 250m
5 Inch Worms In Place (round 1 only)
5 Warrior Squats (round 1 only)
After round 1 perform
Row 250m
10 Burpee Pull-ups
10 Wall Balls
Increase weight as long as the 5 reps are unbroken
30 Thrusters (45#/35#)
25 Pull-ups
20 Thrusters (95#/65#)
15 Chest to Bar Pull-ups
10 Thrusters (135#/95#)
*Time Cap 18 Minutes
Gymnastic Focus Work
Not for Time:
1:00 Light Row + 60% Strict HSPU
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 50% Strict HSPU
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 40% Strict HSPU
1:00 Light Row + 50′ HS Walk
“Run DMC”
4 Rounds
200m Run + 8 Bar Muscle-ups
200m Run + 12 DB Power Snatch 70/50
Midline
EMOM x 9
Minute 1: Strict TTB
Minute 2: GHD Static hold (Face Up)
Minute 3: Banded Good Mornings
#NEVERMISSAMONDAY
Run 500m
Row 500m
10m World’s Greatest Stretch
20 PVC Pass Throughs
20 PVC Overhead Squats
then
Burgener Warm-Up empty bar
Every 90 seconds
For time – 20 min cap
10 snatch Barbell Load #1
10 bar facing burpees
10 snatch Barbell Load #2
10 bar facing burpees
10 snatch Barbell Load #3
10 bar facing burpees
10 snatch barbell Load #4
10 bar facing burpees
10 snatch Barbell Load #5
Athletes will start with their barbell loaded to the first weight. They will need to change their own weights during the workout.
35-54:
BB#1 – 95/65
BB#2 – 135/95
BB#3 – 165/115
BB#4 – 185/125
BB#5 – 205/135
55-59:
BB#1 – 75/55
BB#2 – 115/75
BB#3 – 135/95
BB#4 – 155/105
BB#5 – 165/110
60+:
BB#1 – 65/45
BB#2 – 105/65
BB#3 – 125/85
BB#4 – 145/95
BB#5 – 155/100
5 x 100
Air Squats
4 x 200
Abmat Sit-Ups
3 x 400
Hand Release Push-ups
2 x 800
Wall Balls
Each Athlete runs 14 times (5+4+3+2)
Each Run has a 5 burpee Buy-In
Athlete 1 performs 5 burpees and runs 100
Athlete 2 starts AMRAP of accesory
When Athlete 1 returns, A1 starts accessory, Athlete 2 buys in with 5 burpees then runs.
Post 3 Scores:
1. TEAM Total Time to Complete
2. INDV: Total Reps of accessory work
3. TEAM Total Reps of accessory work
RX+ = Vested
TEAM Total Time:
Personal Reps:
TEAM TOTAL REPS:
8am Weightlifting
9am CrossFit
Saturday Showdown
AMRAP 25 MInutes
8 Hang Squat Snatches (115/75)
8 Toes To Bar
5 D-Ball Over Shoulder
8 Pull-ups
8 Burpees
1 Rope Climb
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here
20-Minute AMRAP of:
20 Overhead Squats, 45#
20 Back Squats, 45#
400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here
