042114
6 x [2 min. hard + 1 min. easy]
Total work minutes = 12
Total rest minutes = 6
10 box jump over
5 squat cleans @ 75%
Back Squat
50%×5
60%×3
70%×2
75%×1
80%×amap
Skill: Handstands/hspu
6 x [2 min. hard + 1 min. easy]
Total work minutes = 12
Total rest minutes = 6
10 box jump over
5 squat cleans @ 75%
Back Squat
50%×5
60%×3
70%×2
75%×1
80%×amap
Skill: Handstands/hspu
“Lost at Sea”
Teams of 2
1k row (1 athlete rows while other holds weight in the front rack) “getting to shore”
400m run ech relay style carrying a kb (running up the beach with supplies)
100 sledge hammer strikes, 1 athlete strikes while other athlete holds kb (cutting through island jungle to find shelter)
60 wall balls, 1 athlete works while other athlete holds unto supplies aka kb (building your shelter, because it says wall haha)
6 rope climbs, 1 works while one holds onto supplies (climbing the tree to get coconuts, we crossfitters love coconut water)
40 alternating box jumps (supplies left at camp, trying to get to high ground to signal for help)
50 alternating burpees (you ran into a wild pig and had to kill it with your bare hands, which I imagine would suck like burpees)
1k row (1 athlete rows while other holds front rack, getting out to the rescue boat where a handsome mustached man saves you)
Bench Press
60%×3
67.5%×3
72.5%×3×8
“Randy”
75 Power Snatches for time, 75/55
EMOMx10
Odd: 30 dbl unders
Even: 6 pistols
3×3 snatch balance work speed and balance not worried about how heavy you go
3×3 jerk balance
Front Squat
60%×3
67.5%×3
72.5%×3×8
Wod:
Max Reps in:
4 minutes of Clean and Jerks, 135/95
4 minutes of Rowing for Calories
4 minutes of Burpees
Deadlift:
60%×3
67.5%×3
72.5%×3×8
After each set of deadlift do:
Broad Jump 2-1-2-1-2
20 rep max Power Clean
6 x [2 min. hard + 1 min. Off)
Total work minutes = 12
Total rest minutes = 6
Of the following
10 C2B pull ups
10 kb swings 53/35#
30 dbl unders
Emom
Death by Clean and Jerk @ 75%
Skill: Kipping
Wod:
30-25-20-15-10-5
Wall balls
Box jumps
Squat
50%×5
60%×3
7 0%×2
75%×1
80%×amap
Wod:
1,000m Row
30 Squat Snatches, 135/95
50 C2B Pull ups
Team WOD:
For Time
Round 1
50 Squat Cleans (75#/53#)
20 Double Unders
Round 2
50 Pull-ups
Sled drag (50m)
Round 3
50 KB Swings (53#/35#)
10 Deadlifts ( 225/155#)
Round 4
50 Box Jumps (24″/20″)
15 Wall Balls (20#/14#)
While partner 2 is doing the 2nd skill, the other is counting reps on the first.
Switch when partner 2 is done and continue until you reach 50 reps in total for the first skill.
Bench Press
60% ×3
5×5 Jerk balance work getting low in the jerk not pushing the weight up
Front Squat 5×8 @ 65%
WOD:
“She’s a beast, I call her Karma”
20 overhead squats 135/95#
10 bar muscle ups/ c2b pull ups & hr push ups
20 box jumps 30/24#
10 ring muscle ups/ c2b pull ups & hr push ups
20 shoulder to overhead 135/95#
10 Thrusters 135/95#
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com