Find your fittest self
WOD
“Naughty Nancy”
4 rounds for time
600M Run (Around the entire complex, touch the wall and back inside)
25 Overhead Squats 140/95lbs*
20 Minute Time cap
or
“Nancy”
5 Rounds for time
400M Run
15 Overhead Squats 95/65lbs*
20 Minute Time cap
Off Ramp WOD
3 Rounds for time
400M Run
15 Overhead Squats w/ PVC*
*Everyone choose a weight you can rep out multiple times with perfect form while fatigued. Do NOT get into a slugfest with Overhead Squats.
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. You can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.
Come show your support for the men who lost their lives protecting others. Donate here to support their families, or bring some cash to class and fill the boot!
WOD
“Hotshots 19”
Six rounds for time of:
30 Squats
19 Power Clean 135/95lbs
7 Strict Pull-ups
400M Run
25 Minute Time Cap
Off Ramp WOD
Load your power clean weight wisely and tap out after 2-3 rounds.
Strength
1RM Weighted Pull-Up
Use as much resistance as possible. If you don’t have weighted pull-ups yet work on your kipping skills.
WOD
For time
50-40-30-20-10 of
Dumbbell Snatch 40/30lbs
Sit-ups
Off Ramp WOD
5 Rounds for time of
15 Dumbbell Snatch
15 Sit-Ups
Strength
Back Squat 3×5 ~ 80% of 1RM
If you’re new to this movement increase in small increments to a moderately heavy weight.
WOD
AMRAP in 15 Minutes of
10 Deadlift 155/105lbs
12 Push-Ups
15 Lateral Bar Hops
Off Ramp WOD
Work the same movements today but focus on your setup before every deadlift. Set your back maintain your posture for every lift.
Skill
Use 10 minutes to attempt a new PR at an unbroken Double-Under Pyramid
Increase each step of your last pyramid by 1-10 reps. Ex 5-10-15-10-5
WOD
AMRAP 12 Minutes
3 Power Clean 185/135lbs
9 Toes To Bar
Off Ramp WOD
AMRAP 12 Minutes
9 Light Power Clean or Hang Power Clean
9 Knees To Elbows
Your power clean weight should be light enough that you can move easily through all of the reps without sacrificing form. Try using rings for Knees To Elbows. The rings should give you a little room for error as you work on the kipping motion.
Strength
Split Jerk 3×1 @ 80%: Work up to 80% of your 1RM and complete 3 Singles. Attempt a 1RM if you have time.
If you are new to weightlifting work up to a moderately heavy weight completing at least 3 lifts at each increment.
WOD
3 Rounds for Time
20 Kettlebell Swing 24/16kg
20 Wall Ball 20/14lbs
400M Run
Off Ramp WOD
3 Rounds for Time
20 Kettlebell Swing
20 Air Squats (To Target)
400M Run
Strength
Deadlift 3×5 ~ 80% of 1RM
If you are new to deadlifting work up in sets of 5 to a moderately heavy weight.
WOD
For Time:
21-15-9-15-21
Handstand Push-Up
Box Jump 24/20″
Off Ramp
21-15-9-15-21
Push-Up
Box Jump
WOD
1000M Row
then
7 Rounds of
7 CTB Pull-Ups
14 Weighted Lunge Steps 40/30lbs*
* Use two dumbbells or kettlebells hanging from sides.
Off Ramp WOD
1000M Row
then
7 Rounds of
7 Pull-Ups
14 Bodyweight Lunges
Skill
EMOM for 10 Minutes
Sprint 50M
WOD
10-20-30-40-50 Goblet Squat 32/24kg
5-10-15-20-25 Burpees
200M Run between Rounds
Strength
Front Squat 3×5
WOD
CrossFit Open WOD 11.1
AMRAP 10 Minutes
30 Double-Unders
15 Power Snatch 75/55lbs
Off Ramp WOD
AMRAP 10 Minutes
10 Double-Unders or 30 Single-Unders
10 Power Snatch