MONDAY, JUNE 8th
HAPPY BIRTHDAY COURTNEY RIVERA
A. 20:00 - 50:00
2 Rounds for Time:
100 Double Unders (200 SU)
25 Thrusters (75/55lbs)
25 Bar Facing Burpees
Rest 5 minutes
For Time:
200 Double Unders (400 SU)
50 Thrusters (75/55lbs)
50 Bar Facing Burpees
Target Time Workout 1: 8:00
Target Time Workout 2: 10:00
Time Cap (Both): 12:00
The Scaling aim is for athletes to move the barbell comfortably in bigger sets of 10+. Scale weight and reps to maintain the stimulus.
Scaling Option
2 Rounds
60 Double Unders (120 SU)
25 Thrusters (45/35)
15 Burpees
Rest 5:00 -
For Time:
120 Double Unders (240 SU)
50 Thrusters (45/35)
30 Burpees
B. 50:00-60:00
3 sets
30 Sec Dead Hang (pull up bar)
10 Single Arm Bent over row (R&L) (light to moderate weight)
TUESDAY, JUNE 9th
A. 15:00 - 45:00
For Time:
1000m Row
30 Sand Ball Slam
30 Toes to Bar
750m Row
25 Sand Ball Slam
25 Toes to Bar
500m Row
20 Sand Ball Slam
20 Toes to Bar
Target Time: 14:00
Time Cap: 20:00
The Scaling aim is for athletes to finish within the desire time frame. Scale row down to finish under 4 minutes, Scale weight on Slam balls for continuous movement, and scale T2B movement down for maintaining consistency.
Scaling option:
For Time:
750m Row
21 Sand Ball Slams (30/20)
21 Sit Ups
500m Row
15 Sand Ball Slams (30/20)
15 Sit Ups
250m Row
9 Sand Ball Slams (30/20)
9 Sit Ups
B. 45:00-60:00
3 sets
20 Banded Pull Aparts
15 Single Leg RDL’s (R&L)
25” Banded Side Step (R&L)
WEDNESDAY, JUNE 10th
HAPPY BIRTHDAY RYAN TURNER and SARAH LAFLEUR
A. 15:00-40:00
5 sets:
3min Amrap
5 Clean and Jerks
10 Box Jumps (24,20")
- rest 1 :00 b/t sets
Target number of Reps each set: 50+
Minimum number reps before scaling: 30
The Scaling aim is for athletes to move the barbell unbroken for majority of the workout and confident and comfortable with Box Jump height. Scale weight down and bow jumps to step ups for non-stop movement.
Scaling option:
5 sets
3:00 Amrap
5 Clean and Jerks (95/65)
10 Step Ups (24/20) (5 Right/5 Left)
rest 1:00 b/t sets -
B. 40:00-60:00
3 sets
10 V Ups
10 Hollow Rocks
10 secs Hollow Hold
-Rest 30 secs b/t sets -
Mobility:
-2min Couch stretch (each leg)
-2minBarbell Hamstring/Calf smash (each leg)
THURSDAY, JUNE 11th
HAPPY BIRTHDAY AMANDA FORESTER
A. 20:00-45:00
For Time:
21-15-9
Calorie Assault Bike
12-9-6 reps
Bar Muscle-up
Female Calories 16/12/8
- Rest 5 minutes -
For Time:
21-15-9
Calorie Assault Bike
9-6-3 reps
Burpee Bar Muscle-up
Female Calories 16/12/8
Target time: sub 7:00
Time cap: 10:00
The Scaling aim is for athletes to finish under 7 minutes. Bike needs to always be completed under 1 minute or close to. If Bar muscle up are the limiting factor on reps then scale down by 3 reps each set for workout 1. If Muscle ups can't be completed then scale down the progressions…. Chest to Bar, Pull Up, Jumping Pull Up. use the same progression down for workout 2 and add a burpee before each rep.
Scaling option:
For Time:
15-12-9
Calorie Assault Bike*
15-12-9
Chest to Bar (Chin over Bar or Jumping Pull-up)
Female Calorie 12-9-6
Rest 5:00 -
15-12-9
Calorie Assault Bike*
9-6-3
Burpee Chest to Bar (Burpee Jumping Pull-up)
Female Calorie 12-9-6
B. 45:00-60:00
3 sets
15 Goblet Squat
12 Windmills
30 Sec. Side Plank
FRIDAY, JUNE 12th
HERO WOD FRIday
"Manuel"
5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters
Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.
Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.
Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.
Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.
SATURDAY, JUNE 13th
A. 15:00-60:00+
Teams of 2
100-80-60-40-20
Calorie Ski Erg (OR Row OR Bike)
Push Ups
*After each round 100’ Sled Push (4x45/3x45)*
* Sub 50 goblet squats if sled is not available *
Target time: 30:00
Time cap: 50:00
The Scaling aim is for athletes to keep consistent movement and to always have 1 person working while the other rest. 2 people should not be rest at the same time.
Individual option
30-27-24-21-18
Calorie Ski Erg
Push Ups
50' Sled Push (2x45/1x45)
Scaling option
Teams
75-60-45-30-15
Cal. Ski Erg (OR Row OR Bike)
Push Ups