Strength/Skill: 3 rounds of down and back single arm overhead walking lunges each arm and 10 DB snatch each arm
WOD:
10 squat cleans (135/95)
10 ring push ups
Run 600m
8 squat cleans (135/95)
8 ring push ups
Run 400m
6 squat cleans (135/95)
6 ring push ups
Run 200m
4 squat cleans (135/95)
4 ring push ups
WOD:
3 rounds
10 clean and jerks (70% of max)
20 box step ups
10 burpees
Rest 2 mins
Rest additional 3
3 rounds
10 front squats (135/95)
30 mountain climbers
Row 250m
Rest 2 mins
Then 30-20-10
sit ups
push ups
Open WOD 20.3
For time:
21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225.155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk
Time cap: 9 min.
Scaled 135/95 and hand release push ups first 21-15-9
Then 185/135 and 50′ bear crawl second set of 21-15-9
Strength/Skill: 4 rounds of 10 RDLs and 10 Bulgarian Split Squats
WOD:
8 min AMRAP
40 DUs
15 HRPU
10 Pull-Ups
Rest 2 mins
8 min AMRAP
5 HSPU
10 thrusters (95/65)
100m Run
Strength/Skill: 10-15 minutes of snatch and OHS work
WOD: 4RFT
20 push ups
30 air squats
2 rope climbs
Run 200m
Strength/Skill: 5×3 snatches and 10 ring rows between
WOD: 3RFT
10 C2B Pull-Ups
Run 200m
10 HSPU
20 DUs
WOD: The Seven
The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
This workout was first posted on the CrossFit main site as the workout of the day for Sunday, May 30, 2010 (100530). It has since become one of CrossFit’s most recognizable Hero WODs.
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull-Ups
*scale as needed to seated DB presses for HSPU, decrease weight on KB,thrusters and DL and ring rows for pull-ups
Strength/Skill: Work on ANY gymnastics movements (pull ups, push ups, muscle ups, handstands, etc)
WOD: 30-20-10
Back Squats (115/75)
Sit Ups
Ball Slams
400m Run on the (-) sp after the 30s and 20s only
“Becky”
“Becky” Rebecca Sefscik, a coach at Crossfit The Tracks (Erlanger, KY) and US military veteran, created this workout herself in 2012. Becky Sefscik took her own life on August 31, 2015 after a battle with PTSD.
For Time
800 meter Run
30 Squat Snatches (95/65 lb)
400 meter Run
30 Hang Cleans (95/65 lb)
200 meter Run
30 Back Squats (95/65 lb)
400 meter Run
30 Push-Ups
800 meter Run
30 Pull-Ups
Strength/Skill: 3 rounds of 10 front rack lunges and 2 wall walks
WOD: 6RFT
8 push ups
8 squats
8 v-ups
8 pull-ups
8 deadlifts
8 hand power cleans
8 shoulder to overhead
Run 100m