Handstand Walk, 25 ft
5 Power Cleans, 135/95 lbs
Latest Entries »
Marathoners
Short intervals: 60s on, 60s off until pace/form deteriorates
WOD
10 min EMOM: 2 power clean and jerks @70% of 1RM
Then
8 min AMRAP: 9 GHD sit-ups, 6 overhead squats (95/65)
Others
Strength: Work up to find 1RM shoulder press
WOD: 2 rounds for time of-
10 shoulder press (115/75)
50 double-unders
10 push press (115/75)
50 double-unders
10 push jerk (115/75)
3 rounds for time of:
25 Wall Balls, 20/14 lbs
20 Kettlebell Swings, 53/35 lbs
15 Pull-ups
10 Back Squats, 225/155 lbs
Scale as needed.
Marathoners
Long interval: 4 x 10 min w/ 2 min rest
Others
As a team of 2, complete for time:
800m Farmer’s Carry 53/35
400m Front Rack Carry 53/35
200m Overhead Carry 53/35
*The 2-person team can divide up the 800m, 400m, and 200m carries between them in any manner they choose, but the 800m must be completed before beginning the 400m, which must be completed before beginning the 200m.
Then…
AMRAP 12 minutes of:
200m run
8 wall balls (20/14)
*Person A does one round then tags out with person B who does one round. This sequences repeats for 12 minutes.
Five 3-minute rounds of:
185/125-lb.* front squats, 10 reps
10 box jumps, 36/28-in.* box
Row for max calories
Rest 3 minutes between rounds.
taken from CF mainsite
*Intermediate Scale: use 155/105lb front squats, 30/24-in. box
*Beginner Scale: use 95/65-lb. front squats, 20/14-in. box
5 rounds for time of:
Row 1,000 meters
200-m farmers carry, 45-lb./35-lb. dumbbells
45-lb./35-lb. dumbbell waiter walk, 50 meters, right arm
45-lb./35-lb. dumbbell waiter walk, 50 meters, left arm
Beginner Scale:
3 rounds for time of:
Row 1,000 meters
200-m farmers carry, 25-lb./15-lb. dumbbells
25-lb./15-lb.* dumbbell waiter walk, 50 meters, right arm
25-lb./15-lb.* dumbbell waiter walk, 50 meters, left arm
taken from Crossfit mainsite