Author: cfdavis

Skill

3 x through each 

1 x Rope Climb
1 Minute Plank Hold
1 Minute L-Sit

WOD

For Time

9 Clean & Jerk 135/95lbs
400M Run
12 Clean & Jerk
400M
15 Clean & Jerk
400M Run

Off Ramp WOD

3 Rounds for time of

9 Clean & Jerk 
400M Run

Skill

5 x Max Effort Sets of Muscle Ups

If you’re working on the transition use the band or box to assist.  If your strength isn’t quite there yet work 5 sets of strict pull-ups.

WOD

10-1 Front Squats 155/105lbs
1-10 Ring Dips

Off Ramp WOD

10-1 Air Squats (to target)
1-10 Push-Ups

Strength

Deadlift 3×3 ~ 85%

If you are new to powerlifting take your deadlift, start with a light weight and work up to a moderately heavy load.

WOD

AMRAP in 8 Minutes

10 Power Snatch 135/95lbs
15 Box Jumps 24/20″

Off Ramp WOD

AMRAP in 8 Minutes

10 Hang Power Snatch 45/35lbs (use an unloaded bar or very manageable weight)
15 Box Jumps 24/20″

Strength

8×3 Weighted Pull-Ups

If you’re not quite ready for weighted pull-ups work max sets at body weight or chose a band that gets you 3-5 reps at max effort.

WOD

5 Rounds for time

10 Dumbbell Push Press 40/30lbs
10 Weighted Step Ups 40/30lbs 24/20in
200M Run

Off Ramp WOD

5 Rounds for time

10 Dumbbell Push Press 
10 Bodyweight Lunges
200M Run

Strength 

1RM Clean & Jerk

If you are new to the olympic lifts start light and increase in small increments, perform 3-5 lifts at each weight finishing at a moderately heavy load.

WOD

AMRAP in 12 Minutes

60 Double Under
10 L Kettlebell Snatch 24/16kg
10 R Kettlebell Snatch 24/16kg
10 Burpee

Off Ramp WOD

Work the same movements today. Choose a Double Under set that is manageable or do 60 Single Unders.

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.