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Molon Labe CrossFit

Strength: Back Squat Complete 5 sets of 3 reps each with 2 minutes between sets. Work up to heaviest triple 3 Rounds for time of: -10 Toes to rings -2-minute plank hold (athlete must accumulate 2 minutes before moving on) -20 Double kettlebell or dumbbell front rack lunges @26/15 (options: 35/26 – 15/10) *No interlocking …

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THE SEVEN

Strength: Back squat 10 Minute running clock to work up to HEAVY double “THE SEVEN” 7 Rounds for Time -7 Handstand Push-Ups -7 Thrusters @135/95 -7 Knees-to-Elbows -7 Deadlifts @245/165 -7 Burpees -7 Kettlebell Swings @70/53 -7 Pull-Ups *30 Minute time cap A suicide bomber killed seven CIA officers and one Jordanian officer at a …

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Fitness

Strength/Stamina: EMOM 10 Minutes of: -Even: 30 Second plank hold (RX+ feet pressed against wall about 1’ up) -Odd: 30 Second box step-ups @20″ with @25/15 pound dumbbells in each hand WOD -1 Complex every 30 seconds for 10 minutes. Complex = 1 Power clean, 1 Push press, 1 Front squat into Thruster RX+ @155/115 …

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CrossFit

Team workout For time: -400 Meter run -100 Thrusters @45/35 -400 Meter run -100 Push-ups -400 Meter run -100 AbMat sit-ups -400 Meter run -100 Ground to shoulder sandbag lifts

CrossFit

Strength: Back Squat Good warm up then: 2 x 20 Rep back squats – post heaviest load For time: 20-15-10-5 of: -Calorie row or AirDyne -Deadlift RX @BW Option 1 @135/95 Option 2 @ 95/65 -4 Count flutter kicks

CrossFit Macedonia

Strength: Front squat (from hole – use the safety arms) EMOM 10 minutes -3 Front squats @70% 1RM TEAM WOD (based on the Hero WOD “NICKMAN”) 10 Rounds for time of: -200 Meter farmers walk @60/53/50/35/25 (these are weight options – 1 per hand) -10 Pull-ups @20/14 (wallball held between feet) -20 Slamball thrusters @30/20 …

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