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Thursday 4-25-19

By: 0

For time
30 sandbag cleans (150#/100#)

Rest as needed, but no longer than 5 min

For time
100 burpees

INTERMEDIATE / 55+ RX
For time
30 sandbag cleans (100#/80#)

Rest as needed, but no longer than 5 min

For time
100 burpees

BEGINNER
For time
30 sandbag cleans (80#/50#)

Rest as needed, but no longer than 5 min

For time
100 burpees

Wednesday 4-24-19

By: 0

5 Rounds
6 TNG C&J (135#/95#)
50 Double unders
*Immediately asses a 5 BFB penalty if C&J are not unbroken
before moving on with the workout

INTERMEDIATE / 55+ RX
5 Rounds
6 TNG C&J (95#/65#)
50 Double unders
*Immediately asses a 5 BFB penalty if C&J are not unbroken
before moving on with the workout

BEGINNER
5 ROUNDS
6 hang power clean & Jerks (45#/35#)
25 single unders

Monday 4-22-19

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Tillman
7 Rounds of:
7 Deadlifts 315/225 lbs
200m Sprint
15 Pull-Ups
45 Second Rest
This WOD originated with CrossFit Football
and is named after and done in honor of NFL star Pat Tillman
who left the Arizona Cardinal of the NFL to serve in the Army in 2002.
He joined the Army Rangers and served several tours in combat
before he was killed in the mountains of Afghanistan by friendly fire.

INTERMEDIATE /55+ RX
TILLMAN
7 ROUNDS
7 DL (225#/155#)
200M RUN
15 PULL UPS
45 SEC REST

BEGINNER
TILLMAN
7 ROUNDS
7 DEADLIFTS (95#/65#)
200M RUN
15 RING ROWS
45 SEC REST

Saturday 4-20-19

By: 0

For max Reps
AMRAP 2 MIN (6 min total)
200m sprint + MAX
Round 1: Power Snatches (95#/65#)
Round 2: Lateral Box Jump Overs (24″/20″)
Round 3: Ring Muscle ups

REST 3 MIN

REPEAT
AMRAP 2 MIN (6 min total)
200m sprint + MAX
Round 1: Power Snatches (95#/65#)
Round 2: Lateral Box Jump Overs (24″/20″)
Round 3: Ring Muscle ups

INT / 55+ RX
AMRAP 2 MIN (6 min total)
200m sprint + MAX
Round 1: Power Snatches (75#/55#)
Round 2: Lateral Box Jump Overs (24″/20″)
Round 3: CTB pull up

REST 3 MIN

REPEAT
AMRAP 2 MIN (6 min total)
200m sprint + MAX
Round 1: Power Snatches (75#/55#)
Round 2: Lateral Box Jump Overs (24″/20″)
Round 3: CTB PULL UPS

BEGINNER
AMRAP 2 MIN (6 min total)
200m sprint + MAX
Round 1: Hang Power Snatches (45#/35)
Round 2: Lateral Box step overs (24″/20″)
Round 3: strict pull ups

REST 3 MIN

REPEAT
AMRAP 2 MIN (6 min total)
200m sprint + MAX
Round 1: Power Snatches (45#/35#)
Round 2: Lateral Box step Overs (24″/20″)
Round 3: strict pull ups

Thursday 4-18-19

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AMRAP 8 MIN
10 Wall Balls (20#/14#)
50 Double unders

REST 2 MIN

AMRAP 8 MIN
10 Wall Balls (20#/14#)
10/7 Cal Bike

INT / 55+RX
AMRAP 8 MIN
10 Wall Balls (14#/10#)
50 Double unders

REST 2 MIN

AMRAP 8 MIN
10 Wall Balls (14#/10#)
10/7 Cal Bike

BEGINNER
AMRAP 8 MIN
10 Wall Balls (10#/6#)
50 Single unders

REST 2 MIN

AMRAP 8 MIN
10 Wall Balls (10#/6#)
10/7 Cal Bike

Tuesday 4-16-19

By: 0

AMRAP 24 MIN
800m Run
50 burpees
40 KB Swings (53#/35#)
30 Box Jumps (24″/20″)
20 strict ring dips
10 bar muscle ups

Intermediate / 55+ RX
AMRAP 24 MIN
800m Run
50 burpees
40 KB Swings (44#/26#)
30 step ups [15 each leg] (24″/20″)
20 strict ring dips
10 bar muscle ups

Beginner
AMRAP 16 MIN
800m run
30 push ups
30 KB Swings (35#/26#)
30 step ups (24″/20″)