Find your fittest self
Strength
Back Squat 3×3 ~ 85%
If you are new to the barbell movements start light and work up to a moderately heavy weight increasing in small amounts.
WOD
AMRAP in 8 Minutes
3-6-9-12-15-18…
Wall Ball 20/14lbs
Box Jump 24/20″
Off Ramp WOD
Work the same movements today. Choose a box height and ball weight that are manageable.
WOD
“Amanda”
for time
9-7-5 of
Muscle Up
Squat Snatch 135/95lbs
Off Ramp WOD
3 Rounds for time of
10 Strict Pull-Ups
10 Push-Ups
10 Overhead Squats
Speed
1 Mile Run
WOD
for time
25 Overhead Walking Lunge Steps 45/25lbs
50 Wall Ball 20/14lbs
100 Double-Unders
50 Kettlebell Swings 24/16kg
25 Overhead Walking Lunge Steps
Off Ramp WOD
30 Double Unders or 90 Single Unders
then 3 rounds for time of
10 Bodyweight Lunges
10 Wall Ball
15 Kettlebell Swings
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.