3min Bike/Ski/Row
2Rounds:
10m Broad Jumps with 2 squats
10m Bear Crawl
10 banded pull aparts
10 banded presses
10 Lu Raises
As a Class:
Jerk Dips
Push Press
Jerk Balance
Tall Jerk
Split Push Jerk Behind the Neck
Every 1:30 x6
Pause Jerk Dip+ Jerk Dip+Split Jerk.
When you complete your Split Jerk and bring your feet together hold wieght over head for 10 seconds.
10 min AMRAP
600m Run (together)
20 DB Box Step Overs 20″ 50/35
40 GHDs
Max Wall Walks
10 min AMRAP
600m Run (together)
20 DB Box Step Overs 20″ 50/35
40 GHDs
Max Sled Push
10 min AMRAP
600m Run (together)
20 DB Box Step Overs 20″ 50/35
40 GHDs
Max Burpee Ring MUs
10 min AMRAP
600m Run (together)
20 DB Box Step Overs 20″ 50/35
40 GHDs
Max Sled Pull
Team of 3 Workout!
For Time:
250 Clean and Jerks
*every 5 minutes
45/30 Cal Row
30 Toes to Bar
Weight goes up every 50 reps
•95/65
•115/80
•135/95
•155/105
•185/135
Time Cap 30 minutes
2:00 min bike, row, ski, or 400m run
10 arm circles (forward & backward)
10 open/close arm
Then 3-6-9 of
Banded lat pull downs
Bench press 45/35
Cal bike or row
Add weight if you’d like
2 Weighted Pullups. If you cannont perform at least 5 strict pullups, do bodyweight pullups or use a band to scale. After pullups, rest :45 and then go into your bench press.
5 Bench Press. Choose moderate to heavy weight for 5 reps.
-Rest 2 minutes
Score heaviest weight for 5 reps
11 Minute AMRAP:
11 Ground to Overhead 95/65
18 Dumbbell Box Step Ups 24/20″ 50/35
18 Burpees
This hero workout is dedicated to Molly Williams who was the first known female firefighter in the United States.
An African-American, she was held as a slave belonging to a New York City merchant by the name of Benjamin Aymar who was affiliated with the Oceanus Engine Company #11 in 1818. During her time in the company, she was called Volunteer No. 11. Williams made a distinguished presence in her sturdy work clothes of calico dress and checked apron and was said to be “as good a fire lady as many of the boys.” Her service was noted particularly during the blizzard of 1818.
This workout is part of a series of African-American History WODs from Granite City CrossFit @granitecitycommunityfitness (Waite Park, MN, USA).
Team of 2
For Time:
1000m Row
80 Pushups
60 Cal Bike
40 Power Snatches 95/65
20 Bar Muscle Ups
*Split work evenly between athletes, one person working at a time.
Rx+=135/95
500m row
Worlds greatest stretch
*2 ROUNDS OF*
-5 :03 sec supermans
-10 Russian twists (with or w/o weight) R/L=1
-5 slow tempo air squats
5×3 Front Squat
80-85% of 1 RM
Rest 2 minutes between sets.
For Time:
100m Farmer Carry 53s/35s
30 Wallballs 20/14
30 Abmat Situps
100m Farmer Carry
25 Wallballs
25 Abmat Situps
100m Farmer Carry
20 Wallballs
20 Abmat Situps
100m Farmer Carry
Rx+=70/53, 30/20, ghd sit-ups
400m run
Iron cross stretch
Thread the needle stretch
*3 ROUNDS OF*
3 cherry pickers
3 assisted curl ups
5 deadlifts
5 high hang power cleans
https://youtu.be/WHtw-R06Oqc
Add weight each round
5 Touch and Go Power Cleans. Pick a challenging weight you can do for all 5 sets of 5. These must be touch and go reps.
Lift every 2 minutes.
*we will be adding weight to this in the following weeks.
4 Sets: 3 Minute AMRAP:
25 Toes to Bars
Max Power Cleans at 20 pounds heavier than what you did for the 5 touch and go power cleans.
-Rest 2 Minutes
Score= total power cleans
Record weight in notes.
2:00 min ski or bike
PVC pass throughs & shoulder stretches
:30 sec pigeon stretch on box
*2 ROUNDS OF*
50 DU’s
5 jump squats
5 (each side) DB hang C&J Light weight
1:00 min ski or bike (fast pace)
Focus on a stacked position. Nose and toes on the wall.
Hold for :30 and then go directly into next movement.
Score 30 seconds for the max reps.
Focus on shifting weight and lifting hand on and off of the plate.
Up and down off plate is one rep. Perform a total of 10 up/downs.
Use knees or toes on a box to scale the movement.
-Rest 2 minutes
5 Rounds For Time:
10 Burpee Box Jumps 24/20″
20 DB Hang Clean and Jerks 50/35
*Alternate every 5 reps on the DB Hang Clean and Jerks
