Workout of the Day

Strength:

Deadlift 3-3-3-3-3

WOD:

60 Russian Kettlebell Swings, 70/53 lbs

12 Bar Muscle-ups

50 Russian Kettlebell Swings, 70/53 lbs

10 Bar Muscle-ups

40 Russian Kettlebell Swings, 70/53 lbs

8 Bar Muscle-ups

Post loads and times to beyond the whiteboard.

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Strength:

Zombie squat, 5-5-5-5-5

WOD:

For 4 cycles:

AMRAP in 3 mins of:

3 Medicine Ball Slams, 50/40 lbs

6 Slam Ball Lunges, 50/40 lbs

3 Burpees

Rest 1 min between each cycle.

For each cycle restart the AMRAP

Post loads and rounds to beyond the whiteboard.

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Partner conditioning:

In teams if 2, switching every 30 seconds:

Complete as many rounds as possible in 13 mins of:

Max rep Echo Bike Calories, 30 secs

*30 seconds includes transition times

WOD:

7 rounds for time of:

10 Box Jumps, 30/24 in

15 AbMat Sit-ups

Bear Crawl, 20 yd

Post calories and times to beyond the whiteboard.

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Midline:

Tabata Dead Bug

Tabata R Side Plank

Tabata L Side Plank

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

WOD:

Complete as many rounds as possible in 15 mins of:

5 Toes-to-bars

10 Push-ups

10 Alternating Dumbbell Snatches, 70/50 lbs

Post total round and reps to beyond the whiteboard.

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WOD:

Ned

7 rounds for time of:

11 Back Squats, 1x bodyweight

Row, 1000 m

Post times to beyond the whiteboard.

Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died November 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conian; stepfather, Kris Mills; and sister Erin Dreeszen
The “Ned” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, October 30, 2014

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Strength:

3-Position Clean 1-1-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

Complete as many rounds as possible in 12 mins of:

2 Wall Walks

4 D-Ball Over Shoulders, 100/70 lbs

8 Split Jumps

Post loads and times to beyond the whiteboard:

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Team speed:

In teams of 3-5 athletes,

Complete as many rounds as possible in 15 mins of:

Sled Push High Handle, 240/175 lbs, 20 m

WOD:

As many reps as possible in 14 mins of:

2 Wall Balls, 20/14 lbs

2 Burpee Box Jump Overs, 24/20 in

4 Wall Balls, 20/14 lbs

4 Burpee Box Jump Overs, 24/20 in

6 Wall Balls, 20/14 lbs

6 Burpee Box Jump Overs, 24/20 in … Continue adding 2 reps each round to each movement until time expires.

Post rounds and reps to beyond the whiteboard.

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Strength:

Hang power snatch, 2-2-2-2-2

WOD:

Complete as many rounds as possible in 12 mins of:

3 Weighted Pull-ups, 35/25 lbs

6 Hang Power Snatches, 95/65 lbs

9 AbMat Sit-ups

Post loads and rounds to beyond the whiteboard.

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Strength:

Bulgarian split squat, 14-14-14-14-14

WOD:

3 rounds for time of:

30/24 Machine Calories

30 One Arm Alternating Kettlebell Swings, 53/35 lbs

15 Ring Dips

Post loads and times to beyond the whiteboard.

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Partner conditioning:

“D-ball Tailpipe”

6 rounds for max reps of:

D-Ball Hold, 1 min max rep

Vs.

Echo Bike Calories, 1 min

*d ball must be held in front or Zercher rack for work to continue

WOD:

5 rounds for time:

50 air squats

2 rope climbs

Post times to beyond the whiteboard.

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