Saturday 180901

For Time:
Run 800 Meters
50 Walking Lunge Steps
50 Wall Balls (men 20lbs/women 14lbs)
50 Pull-ups
50 Thrusters (men 95lbs/women 65lbs)
Row 1,000 Meters

Friday 180831

WOD 1:
Complete as many rounds as possible in 20 minutes:
5 Muscle-ups
10 Handstand Push-ups
15 Kettlebell Swings (men 55lbs)/women 35lbs)
WOD 2:
Tabata Plank-Side Plank-Hollow Hold- Side Plank

Thursday 180830

For Time:
Row 5,000 meters
Skill:
Practice handstand holds against the wall and away from the wall.

Wednesday 180829

Three Rounds For Time:
Bear Crawl, 100 Feet
15 Overhead Squats (men 135lbs/women 95lbs)
15 Chest To Bar Pull-jos
Run 400 Meters

Tuesday 180828

Three Rounds For Time:
45 Air Squats
30 Burpees
15 Power Cleans (135/95)
90 Double-unders

Monday 180827

Strength:
Every minute on the minute for 6 minutes:
6 Weighted Strict Pull-ups. Choose a weight that is challenging to complete 6 reps in one minute.
WOD:
Three rounds for max reps at each station
1 minute: Push-ups
Rest 1 minute
1 minute: Kettlebell Swings (men 55lbs/women 35lbs)
Rest 1 minute
1 minute: Wall Balls (men 20lbs/women 14lbs)
Rest 1 minute
1 minute: Box Jumps (men 24 inch/women 20 inch)
Rest 1 minute

Saturday 180825

For Time:
100 Pull-ups
Run 400 Meters
100 Push-ups
Run 400 Meters
100 Sit-up
Run 400 Meters
100 Air Squats
Run 400 Meters

Friday 180824

Six Rounds For Time:
6 Hang Squat Snatch (men 115lbs/women 75lbs)
12 Pull-ups
30 Double-unders

Thursday 180823

21-18-15-12 Rep Rounds For Time:
Burpees onto a 45Lb Bumper Plate
Russian KB Swings (men 55lbs/women 35lbs)
Run 200 meters
Rest 1 minute between rounds.

Wednesday 180822

Strength:
15 minutes to work up to a 3RM Front Squat
WOD:
For Time:
21-15-9 rep rounds of
Row (calories)
Power Clean (men 135lbs/95lbs)

Tuesday 180821

Complete as many rounds as possible in 25 minutes:
Bike 1000 meters
Row 1000 meters
Run 1000 meters

Monday 180820

Strength:
10 minutes to work up to a 3RM Shoulder Press
WOD:
Complete as many rounds as possible in 15 minutes:
30 Double-unders
20 Wall-Balls (men 20lbs/women 14lbs)
10 Chest To Bar Pull-ups

Saturday 180818

Three rounds for time of:
100 meter Walking lunge
Handstand Walk, 20 meters
50 Russian Kettlebell Swings (men 55lbs/women 35lbs)

Friday 180817

Strength:
Work to a heavy of the following complex:
Push Press + Push Jerk + Split Jerk
WOD:
"Isabel"
For Time:
30 Snatches (men 135lbs/women 95lbs)

Thursday 180816

For Time:
25-20-15-10-5
Calorie Row
50-40-30-20-10
Double Unders

Wednesday 180815

Strength:
Thrusters
5 reps @ 65%, 70%, 75% of 1RM
Max Reps @ 80% of 1RM
For Time:
9 Muscle-ups
9 Squat Cleans (men 165 lbs/women 115 lbs)
7 Muscle-ups
7 Squat Cleans
5 Muscle-ups
5 Squat Cleans

Tuesday 180814

For Time:
Row 1,000 meters
WOD 2:
SQT
Three rounds for time of:
10 Ground To Overhead (men 95lbs/women 65lbs)
200 yard Shuttle sprint, 50 yards there and back twice

Monday 180813

Strength:
Close Grip Bench press
10 reps @ 65%, 70%, 75%
WOD:
Hard Cindy
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35lbs/25lbs
10 Push-ups with feet on 30" box
15 Squats holding a 45/35 pound plate

Saturday 180811

‘Saman’
8 Rounds For Time:
13 Dead-lifts (185/125)
17 Wall Balls (20/14)
Run 400 Meters

CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.
Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.
Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.
All of the children and their coach were successfully rescued.
Khun Saman’s widow, Waleeporn Kunan told the BBC "Saman once said we never knew when we would die. We can't control that, so we need to cherish every day.”
CrossFit Hero WODs are designed to reflect the person and their mission.
The Saman Hero WOD will include running 3.2 kilometers — the distance the boys and their coaches were into the cave. Each round will include 13 deadlifts, representing the 13 people that Saman gave his life to rescue, and 17 wall ball repetitions, representing their 17 days underground.

Friday 180810

4 Rounds For Time:
50 Double-unders
35 Medicine Ball Sit-ups(20/14)
20 Ring Push-ups

Thursday 180809

Three rounds for time of:
Air Bike, 30/20 Calories
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups

Wednesday 180808

Strength:
Single Leg Romanian Dead-lift
5 x 5 reps each leg
WOD:
Christine”
Three rounds for time:
Row, 500 Meters
12 Dead-lifts (Bodyweight)
21 Box Jumps (24″/20″)

Tuesday 180807

30 minute AMRAP
Air Bike, 15/12 Calories
5 Bar Muscle-ups
10 Push-ups
15 Goblet Squats (55/35)
Rest 1 minute between rounds

Monday 180806

Strength:
10 minute EMOM of the following complex:
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Increase weight each minute by 5-10 pounds if you are able
WOD:
5 rounds For Time:
Run 100 Meters
15 Z-Presses (pick weight)
5 Seated Pike Leg Lift Hold, 15 seconds each

Saturday 180804

3 Person Teams
20 minutes AMRAP
P1: 100 Meter Farmer’s Carry (2-50lbs DBs/2-35lbs DBs)
P2: 3 Rope Climbs, 15ft.
P3: 9 Burpee Box Jump Over (30”/24”)
Rotate through each exercise until time expires

Friday 180803

‘Barbara’
5 Rounds Each For Time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 minutes between rounds.

Thursday 180802

Strength:
Push Press
5 x 3 reps
Increase weight on each set
WOD:
4 rounds For Time On Each Round
Row, 500 Meters
Rest 2 minutes between efforts