| One B. A. W. O. D. (Time)|
Count up by 1 each series
500 Buy-in run by all
(10) Star Burpees or 5 Pull-ups
AMRAP 25 Min
Only run at the very beginning for buy-in, do 1 rep of each item and 10 burpees, the burpees stay at 10reps regardless what round you are on. Once you have completed 1 rep of the listed items and 10 burpees, you start over and do 2 reps of listed items 10 burpees, 3 reps of listed items 10 burpees..etc until time runs out (finish the round you start) 25min amrap
Programmed: Sun,Jul21,2019 Thu,Sep25,2014 Tue,May13,2014 Thu,Jan16,2014 Wed,Sep11,2013 Tue,Sep10,2013
Flutter Kick sets
250m run/row each round
D: 10-20-30-40, 55/75 Hang Cleans, 3 wall walks ea series
Programmed: Sat,Mar30,2019 Mon,Mar12,2018 Wed,Mar15,2017 Thu,Oct13,2016 Sun,Feb28,2016 Wed,Mar4,2015 Sat,Nov29,2014 Thu,Oct23,2014 Wed,Aug27,2014 Fri,Jun20,2014
|#TBT - IACF (Reps)|
10min AMRAP (dnfr)
30 DU or 90 Singles
15 Power Snatch (55/75)
- Rest 5 min -
7min of Burpees
-Rest 3 min-
Programmed: Wed,Jun27,2018 Thu,May4,2017 Mon,Oct3,2016 Mon,Jul11,2016 Thu,Dec10,2015
|'''Roney'' 8.2.14 F WOD (Time)|
Four rounds for time of:
Run 200 meters
Thruster, 11 reps
Run 200 meters
Push press, 11 reps
Run 200 meters
Bench press, 11 reps
Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.
**All weights and movements are scaleable to suit ANY level.
No more than 75/135 for lifts.
|'12 Days of Christmas' (Time)|
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
8 Toes to Bar
9 Box Jumps (24/20 in)
10 Double Unders
12 Overhead Walking Lunges (45/25 lbs Plate)
C: DBs for movements, Pick Load (you'll end up with 40 total DB Snatches)
D: As Written
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
|'Badger' Hero WOD (Time)|
3 Round For Time
30 Squat Cleans (95/65 lb)
800 meter Run
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.
The 'Badger' Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, December 19, 2007 (071219).
|'Friday' Night Special (Time)|
Curls w/bar (no heavier than 35/65)
A: start @ 15
B: start @ 18
C: start @ 21
D: start @ 24, 35/53 kb
|'Insert your name' The Builder Wear Yellow (Time)|
'Insert your name' The Builder !(like Bob the builder)
50 Push press. Need *Girls Bar weighs 15lb/ Boys 45lb* Plates & clips (Do not carry over 45lbs per 250m run/walk make as many 250 meters rounds until u get to your pp bar weight.
50 KBS (no heavier than 45lbs)
50 Dumb Bell reverse lunge curl Each (25 right/25 left) (no heavier than 40lbs)
Return equipment same way you got it *reminder not over 45lbs for ea. 250m lap*
Yes you can load bar and carry on back as long as it's not over 45lbs
Buy out 100 Butterfly sit-ups
Clock stops once u finish sit-ups or at 30 minutes
E: 1/2 reps
Modification for ALL levels is the amount of weight used
|'Kevin' FWOD (Time)|
3 rounds for time:
32 Deadlifts (no more than 95/185)
32 Hanging Alt. Hip Touches
800m Farmers Carry Run (5-15lb dumbbells)
Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.
Skill Work (18 Mins)
Split up time on these movements.
---MUSCLE UP Transitions
Practice the Movement or a Progression of the movement.
5 Rounds for Time
2 Deadlifts (315/205)
3 Ring Muscle-Ups*
15 Box Jumps (20/24)
*if we need to we can do bar MU.
A/E: Pick Load, Box Dips, Jumping Pull Ups, pick height
B: Pick Load, 6 Box Dips, JPU, Pick height
C: Pick Load, 6 Ring Dips
D: As Written
This Hero WOD is dedicated to PTE Scott Palmer who was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June 2010.