Warmup: 3 Rounds ~ Not For Time
50 Double Unders or Single Unders
20 Over-head Walking lunges with OLY bar
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Strength/Skill: Snatch 1x5, 2x3, 3x1
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WOD: OTM x 20 minutes
Odd Minutes: 3 Snatches @ 75% of last rep weight
Even Minutes: 3-5 HSPU's
Warmup: 3 Rounds ~ Not for Time
12 back extensions
9 pushups
7 box jumps
5 pullups
1 dumpster dash
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Strength: OTMX 8 mInutes
3 Push Presses
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WOD: "Kelly"
5 Rounds for Time
Run 400 meters
30 Box Jumps 24/20"
30 Wall Balls 20/14#
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Endurance: Meet at ECC @ 6 am ~ Taken from CrossFit Linchpin!
20! of Burpees
with 400 meter run after each round
*Wear a weighted vest!
Warmup: Coaches Choice
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Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.
This "Harper" Hero WOD was first posted on crossfit.com as the workout of the day for December 26, 2015
"Harper"
23 Minute AMRAP
9 Chest to Bar Pullups
15 Power Cleans 135/95#
21 Air Squats
400 meter run with plate 45/35#
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Amnesty - pick a workout you may have missed during the week or work on a skill
7 am Sunday Funday --> Everyone welcome
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Warmup: 7! of
Pushups
Ring Rows
KB Deadlift
Calories row
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Strength: Front Squat 3x5, 3x3, 2x8
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WOD: 3x 5 minute AMRAP of
3 Power Cleans
10 Calorie Row
2 minute rest between rounds
***Athlete Picks starting clean weight
***Athlete must add 10-20# to the clean each set!
Example:
1st AMRAP --> 135# clean + 10 cal row
2nd AMRAP --> 155# clean + 10 cal row
3rd AMRAP --> 175# clean + 10 cal row
