WOD:

“Painstorm XIX”

45AMRAP:

5x Deadlifts (115/75#)

5x Power Cleans (115/75#)

5x Front Squats (115/75#)

5x Shoulder-to-Overhead (115/75#)

5x Back Squat (115/75#)

Execution: 

• No Chalk. No Music. No Lights.
• Alone – You & The Voices in Your Head.
• RX:
  • Each Set (DL/PC/FSQ/STO/BSQ) is Unbroken.
  • All Reps TNG.
  • A Broken Set = Not RX.

WOD from HyperFit USA. Read more into it HERE.

Unilateral Strength:

Landmine Single-Leg RDL w/-4-6″ Deficit (4x6EA) @ 3111 Tempo

WOD: 

3 Rounds:

5x Unbroken Ring Muscle Ups*

15x KB Swings (70/55#)

300M Run

*If you cannot complete 5x UB MU, complete the remaining reps as 2x TTB (5x MU = 10x TTB)

WOD: 

5 Rounds:

4x Back Squat @ 75-80%1RM

5x Box Jump Overs (24/20″)

6x DB Snatches (70/50#)

30FT Plate Push (45/35#)

3 Minutes Rest.

Recovery:

ROMWOD

Unilateral Strength:

Bulgarian Split Squat w/BB Front Rack (5x5EA) @ 2111 Tempo

WOD: 

15AMRAP:

2 Rounds:

20x Double Unders

15x Hand-Release Push Ups

10x Shoulder-to-Overhead*

*Every 2 Rounds, Add Weight (95/65# – 135/95# – 165/115# – 185/125# – 205/135# – 225/255#)

Strength: 

5x EOMOM (10 Minutes)

Double DB Complex:

2x Strict Press + 3x Push Press + 4x Push Jerk

WOD: 

100M Sandbag Bearhug Carry (80/60#)

Every 10 Meters: 8x Bearhug Squats

Every Sandbag Drop: 6x Burpees Over the Sandbag

WOD:

3 Rounds:

2AMRAP:

200M Run + ME Pull Ups

Rest 1 Minute

2AMRAP:

50x Double Unders + ME Ring Dips

Rest 1 Minute

2AMRAP:

250M Row + ME Box Jumps (24/20″)

Rest 1 Minute

WOD:

Teams of 2:

2000M Row (Teammate Holds a Handstand)

100x DB Thrusters (35/25#) (Teammate Holds a Handstand)

Remaining Time: ME TTB (Teammates Alternate Between Sets)

Teammates Alternate As Needed on Row & Thrusters.

Endurance: 

Tabata Sandbag Mile (20-40#)

20s Run/10s Walk

You should feel like you can do the whole mile without putting the sandbag down.

WOD: 

4 Rounds:

250M Ski Erg

5RM Back Squat Attempt

Rest 3 Minutes

Score: Time & Heaviest Successful 5RM Back Squat

Unilateral Strength:

Bulgarian Split Squat w/Double KB Front Rack(4/6EA) @ 2111 Tempo

WOD:

5 Rounds:

10x Double DB/KB Deadlifts (70/55#)

10x HSPU (MOD: Decline Push Ups)

10x Single-Arm DB/KB Overhead Lunges (5R/5L Arm)

On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

***Happy Independence Day! 9:30AM Class Only. All other classes are cancelled. Normal schedule resumes on 5 July.*** 

WOD:

“Hotshots 19”

“CrossFit.com 180629“

6 Rounds:

30x Air Squats

19x Power Cleans (135/95#)

7x Strict Pull Ups

400M Run

Compare to: “CrossFit.com 130831“