athlete

CrossFit

Strength/Endurance: EMOM 20 Minutes of: -1 Deadlift and 1 Push-up *keep adding 1 DL and 1 PU every round for 20 minutes. (minute 20 would be 20 DL and 20 PU) WOD -60 Seconds to complete max alternating pistols -60 Seconds to complete max AbMat Sit-ups -60 Seconds to complete max Wallball shots -60 Seconds …

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CrossFit

Strength: EMOM 10 Minutes of: -Even: 5 Body blasters (burpee to pull-up to knees to elbow) -Odd: 10 Slamball @30/15 For time: Buy-in: max calorie AirDyne or Rower in 5 minutes Rest 3 minutes then: 3 Rounds for time of: -5 Squat cleans @155/115 (RX+ 185/135) -10 Sandbag get-ups @60/40 -15 Burpees

“Veterans Day”

“Veterans Day” (Based on the Hero WODS, Murph, and Carse) For time: -Bear crawl 1 length of the box to begin 5 Rounds of: -5 Pull ups -10 Push ups -15 Air Squats Rest *1 minute then:   -Bear crawl 1 length of the box to begin 15-12-9 of: -Squat cleans @115/85 -Double unders (75, …

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MURPH

“MURPH” -1 Mile run -100 Pull-ups -200 Push-ups -300 Air squats -1 Mile run *w/20 Pound vest or Body armor Scale Option 1 -800 Meter run -50 Pull-ups -100 Push-ups -150 Air squats -800 Meter run Scale Option 2 -400 Meter run -25 Pull-ups -50 Push-ups -75 Air squats -400 Meter run In memory of …

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Molon Labe CrossFit

Teams of 3 7 Rounds for time of: -30 Pull-ups -150 Double unders -30 Snatches @75/55 -15 Unbroken Wallball shots (wallball train) OR EnduroThon 1 Mile run 500 cal Airdyne 5 Mile bike 5K Row 500 Double unders 1 Mile run *100 Burpee pull ups must be completed prior to the last 1 mile run. …

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Molon Labe CrossFit

“DECK OF GOOD LIVIN” (Teams of 2 OR go RX+ HAN SOLO) With a deck of cards (include 2 jokers), one athlete selects a card. Both athlete’s complete work and have to finish before next card is flipped over. Suit determines the exercise. The Value determines the number of reps. (Everyone does all the work) …

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Molon Labe CrossFit

“Team Lumberjack 20” (Teams of 2) -20 Partner deadlifts 375/285 -Run 400m -20 KB swings (each athlete completes 20 reps) @70/53 -Run 400m -20 Overhead Squats (each athlete completes 20 reps) @115/80 -Run 400m -20 Burpees (each athlete completes 20 reps) -Run 400m -20 C2B Pullups (each athlete completes 20 reps) -Run 400m -20 Box …

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