“Sawyer” In 30 minutes, at 70-75% effort, complete as many rounds & reps as possible of: Run 200 Meters 5 Burpee 10 Box Jump (24/20”) 15 KB Swing (53/36#) Run 400 Meters 10 Burpee 15 Box Jump 20 KB Swing Run 800 Meters 15 Burpee 20 Box Jump 25 KB Swing Run 1 Mile 20 Burpee 25 Box Jump 30 KB Swing
Sep 2019
A. 3 sets of: 3 Jerk Balance + 6 Press in Split Rest 90 seconds B. 3 sets of: Tall Kneeling Dual KB Press x 6 reps Rest 45 seconds Mixed Grip Pull-ups* x 3-4 reps/direction @ 21X1 *Add weight if you can Rest 90 seconds C. For time: Ski 500/400 Meters 30 KB Push Press (53/36) 30 Pull-up 30 Toes to Bar 10 minute time cap
Sep 2019
A. 3 sets: BB Push Press x 2.2.1 reps @ 2112 (heavier than last week) – rest 10-15 seconds between clusters Rest 2+ minutes B. 3 sets of: Ring Dips* x 4-6 reps @ 20X1 Rest 30 seconds Mixed Grip Pull-ups* x 3-4 reps/direction @ 21X1 *Add weight if you can, scale placing feet behind on box C. For time: Ski 500/400 Meters 30 KB Strict Press 20 Strict Chin-ups
Sep 2019
Every 60 seconds, for 3 total sets: 1 – BB Front Rack Drop Lunge x 8 reps (Left) 2 – BB Front Rack Drop Lunge x 8 reps (Right) 3 – Tall kneeling Landmine Twist x 16-20 reps/alternating sides B. CFM Test #2 Assault Bike – Max Cals in 10 minutes Compare to 1/23/19 & 5/22/19 Rest exactly 60 seconds, then directly into… For time: 30 DB Deadlifts 30 DB
Sep 2019
A. 4 sets of the following complex: 1 Segment Power Clean (pause below knee) 1 Hi-Hang Squat Clean 1 Squat Clean Rest 60-90 seconds B. 3 sets of: Clean Pull x 3 reps @ 95-115% of 1-RM Rest 90 seconds C.. CFM Test #2 Assault Bike – Max Cals in 10 minutes Compare to 1/23/19 & 5/22/19 Rest exactly 60 seconds, then directly into… For time: 15 Hang Power Clean
In teams of 3… On a 22 minute clock: Bike – Max reps 1 round of Cindy (5 pull-ups, 10 push-ups, 15 air squats) Rest 60 seconds… AMRAP 3 Rope Climb – Max reps *Workout starts with one athlete on the bike, one athlete performing a round of Cindy, and the third athlete resting/waiting. The goal is to accrue as many calories as possible on the bike. Athletes may switch
Sep 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 75 seconds, for 3 sets:: 1 – DB Split-stance Romanian Deadlift x 6-8 reps/leg @ 2121, rest 30 seconds between legs (heavier than last week) 2 – Dual DB Overhead Walk x 100 feet (slow & deliberate) 3 – Ring Support Hold x 25-40 seconds B. In 10 minutes, complete as many rounds as possible of: Single-leg
Sep 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Snatch Complex 4 ascending sets: 2 Segment Snatch High Pull (pause below knee) 1 Segment Power Snatch (pause below knee) 1 Power Snatch Rest 90-120 seconds B. CrossFit Open WOD 11.1 In 10 minutes, complete as many rounds as possible of: 30 Double-Unders 15 Power Snatches (75/55#)
Sep 2019
A. Every 3 minutes, for 4 sets: Back Squat x 3.3.3 @ 20X1, 70-75% of 1-RM, resting 15 seconds between clusters. B. In 12 minutes, complete as many rounds as possible of: 10 Burpee 15 KB Swing (USA) 10 Pistols/alternating legs 1 Turkish get-up/side (Make it TOUGH)
Sep 2019
A. Every 3 minutes, for 4 sets: Back Squat x 3.3.3 @ 20X1, 70-75% of 1-RM, resting 15 seconds between clusters. B. In 12 minutes, complete as many rounds as possible of: 10 Burpee 20 Single-arm KB Swing (switch hands after 10) 10 Box Step Downs with KB Goblet Hold (switch legs at 5 reps) @ 30X1 1 Turkish get-up/side (Make it TOUGH)
Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry,
Sep 2019
A. 4 sets of: Jerk Balance x 3 reps (light and fast today!) Rest 60 seconds B. 3 sets of: Press in Split x 6 reps Rest 45 seconds Mixed Grip Pull-ups x 4-5 reps/direction @ 21X1 *Add weight if you can Rest 90 seconds C. 3 rounds for time of: Ring Muscle-up x 5-4-3 DB Push Press x 15-12-9 Double-Unders x 100-75-50
Sep 2019
A. 3 sets: BB Push Press x 3-5 reps @ 2112 (heavier than last week) Rest 2+ minutes B. 3 sets of: Ring Dips* x 6-8 reps @ 20X1 Rest 30 seconds Mixed Grip Pull-ups* x 4-5 reps/direction @ 21X1 *Add weight if you can, scale placing feet behind on box C. 3 rounds at 85%: 3 rounds for time of: 20 sec Chin-Over-Bar Tuck Hold (supinated) DB Top Down
Sep 2019
A. Every 90 seconds, for 3 total sets: 1 – Front Squat to box x 6 reps @ 21X1 (heavier than last week) 2 – Banded Side Step with KB Goblet Hold x 10-12 steps/each direction 3 – Standing Landmine Twist x 20 reps/alternating sides B. 2 sets of: Drop Lunge to Knee Lift w/ DB Farmer Carry x 8 reps/leg @ 20X1 *Standing on 45# plate Rest 30 seconds
Sep 2019
A. 3 Giant sets of: 1 Segment Power Clean (pause below knee) 2 Hang Power Clean (below knee) 3 Front Squat *Focus on on balance and position throughout. Rest 60-90 seconds B. 3 sets of: Clean Pull x 4 reps @ 85-100% of 1-RM Rest 30 seconds Good Mornings x 6-8 reps @ 3011 Rest 90 seconds C. Every Minute, on the minute, for 12 minutes 1 – Bike x
With a partner… On a running clock: 0:00-10:00 50 Calorie Row 25 Close Grip Bench Press (115/70) 10:00-20:00 Partner Deadlift – Max set of 5 reps, performed together 20:00-30:00 40 Calorie Bike 20 Burpee to Target (6”) Only one athlete may move at a time, performing all reps of one movement before moving on to the next, partitioning the reps as necessary. Score is total combined reps + Deadlift weight,
Sep 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: DB Split-stance Romanian Deadlift x 8-10 reps/leg @ 2121, rest 30 seconds between legs Rest 45 seconds DB Single-arm Overhead Reverse Lunge x 6-7/side @ 21X1, rest 30 seconds between sides Rest 45 sec Ring Support Hold x 15-25 seconds Rest 90 seconds B. In 15 minutes, complete as many rounds as possible of: Run
Sep 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Snatch – Establish a 1-RM for the day *Terminate session after 3 missed attempts at any single weight. B. In 15 minutes, complete as many rounds as possible of: Run 400 Meters 15 Overhead Squats (95/65#) 12 Toes to Bar
A. 3 sets of: BB Bent-over Row x 6-8 reps @ 1010 Rest 30 seconds DB Floor Press x 10-12 reps @ 31X1 Rest 90 seconds B. 2 sets: Renegade Rows x Max Reps in 60 seconds Rest 2 minutes *Maintain STRICT form throughout. C. 3 rounds at 85% intensity: Single Pole Ski x 60 seconds Dual KB Rack/Farmer Carry x 100 Meters (switch positions at the 50m mark) Double-unders
Sep 2019
“Never Forgotten” For time: 2001 Meter Run, Row, or Ski Directly into… 11 Deadlift (TOUGH) 11 Strict Toes to Bar 11 KB Single-arm Thruster/each arm 11 DB Step-up w/ Farmer’s Carry/each leg 11 DB Curl & Press 11 Pistol Negatives/each leg 11 DB Single-arm Snatch/each arm 11 DB Burpee 11 KB Goblet Curtsey Squat Directly into… 2001 Meter Run, Row, or Ski
Sep 2019
“Never Forgotten” For time: 2001 Meter Run, Row, or Ski Directly into… 11 Deadlift (245/175) 11 Strict Toes to Bar 11 KB Single-arm Squat Clean Thruster/each arm 11 DB Step-up w/ Farmer’s Carry/each leg (50/35, 24/20”) 11 Shoulder to Overhead (135/85) 11 Pistols/each leg 11 DB Single-arm Snatch/each arm (50/35) 11 DB Burpee (50/35) 11 Rope Climb* Directly into… 2001 Meter Run, Row, or Ski *Partition Rope climbs throughout the
Sep 2019
A. 3 sets: BB Push Press x 4-6 reps @ 2112 Rest 2+ minutes B. 3 sets of: Stationary Dips x 8-10 reps @ 20X1 Rest 30 seconds Ring Pull-ups x 8-10 reps @ 20X1 Rest 90 seconds C. 3 rounds for total time: Row 250 Meters 9 Hand Release Push-ups 12 KB Swing (Russian) 15 Jumping Pull-up 12 Rus KB Swing 9 Hand Release Push-ups Ski 250m Rest 2
Sep 2019
A. 2 Push Jerk + 1 Split Jerk – 12 minutes to work up to a heavy, but submax complex B. Every minute, on the minute, for 3 total sets: 1 – Single-arm KB Push Press x 8 reps @ 30X1 (LA) 2 – Single-arm KB Push Press x 8 reps @ 30X1 (RA) 3 – Strict Chin-ups AMRAP x 3 rep sets* @ 2111 4 – Rest *For chin-ups,
Sep 2019
A. Every 90 seconds, for 3 total sets: 1 – Front Squat to box x 5 reps @ 21X1 2 – Glute Bridge off Box x 20 reps @ 20X1 3 – Ring Body Saw x 8-10 reps @ 3030 B. 3-5 rounds, not for time: 10 Dual KB Suitcase Deadlift 12 Dual KB Rack Reverse Lunge Steps 14 Dual KB Swing Run 400 Meters *Based off of energy levels
Sep 2019
A. 3 sets of: Muscle Clean x 7-8 reps Rest 60-90 seconds B. 3 sets of: Clean Pull x 5 reps @ 75-90% of 1-RM (focus on balance, position, and speed) Rest 60-90 seconds C. 4-5 rounds, not for time: 7 Power Clean (no touch and go) 6 Front Squat 5 Box Jump (30/24”) Run 200m Rest 90 seconds *Start at a challenging weight and try to increase throughout all
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