Workout of the Day

Strength:

Turkish Get-up, 2-2-2-2-2

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

WOD:

Fight Gone Bad Style

3 rounds, 1 min per station, for max reps of:

Echo Bike

Sledge Hammer Strike, 16/10 lbs

Row Calorie

Medicine Ball Slam, 50/40 lbs

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

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Strength:

5x [ 5 Close Grip Bench Press + 7 Pause Ring Rows ]

Use the heaviest weight you can for each set. Rest as needed between sets. Perform as a super set, pause at the top of the ring row for 2 seconds). The ring rows should be moderate in difficulty.

WOD:

Complete as many rounds as possible in 13 mins of:

3 Weighted Strict Chin-ups, 35/26 lbs

5 Deadlifts, 275/185 lbs

7 AbMat Sit-ups

Post loads and rounds to beyond the whiteboard.

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Strength:

Back Squat/Box jump 5-5-5-5-5, using heaviest weight per set

WOD:

3 rounds for time of:

Run, 600 m

15 Dumbbell Thrusters, 50/35 lbs

Post loads and times to beyond the whiteboard.

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Partner Conditioning:

Tailpipe

3 rounds for time with a partner:

Partner 1: Row, 250 m

Partner 2: Double Kettlebell Front Rack Hold, 53/35 lbs (weight is incorrect in btwb)

When partner 1 completes the row, switch and continue until both partners complete 3 rounds.

WOD:

For quality:

Complete as many rounds as possible in 16 mins of:

2 Wall Walks

4 Candle Sticks

8 jump squats

Post times and rounds to beyond the whiteboard.

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Midline:

Tabata L-Sit Hold

Tabata Dead Bug

Tabata Hollow Rock

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:

4 rounds for time of:

10 D-Ball Over Shoulders, 100/70 lbs

15 Toes-to-bars

Post loads and times to beyond the whiteboard.

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WOD:

“Josie”

For time:

Run, 1 mi

— then —

3 rounds of:

30 Burpees

4 Power Cleans, 155/105 lbs

6 Front Squats, 155/105 lbs

— then —

Run, 1 mi

Post times to beyond the whiteboard.

If you’ve got a 20 lbs vest or body armor, wear it.

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014. He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans. He is survived by his wife, Channing, and son, Josie Jr.

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Strength:

Power Snatch, 3-3-3-3-3

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

WOD:

Complete as many rounds as possible in 15 mins of:

3 Bar Muscle-ups

10 Alternating Pistols

20 Double Unders

Post loads and rounds to beyond the whiteboard.

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Team Strength:

Complete as many rounds as possible in 14 mins of:

Farmers Carry, (go heavy), 20 m

WOD:

Complete as many rounds as possible in 14 mins of:

7 Box Jumps, 30/24 in

14 AbMat Sit-ups

1 Rope Climb

Post loads and rounds to beyond the whiteboard.

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Strength:

Deadlift 3-3-3-3-3

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

WOD:

3 rounds for time of:

Run, 400 m

21 Push Press, 95/65 lbs

12 Pull-ups

Post loads and times to beyond the whiteboard.

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Strength:

Pause Front Squat 3-3-3-3-3

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

WOD:

For 4 cycles:

AMRAP in 3 mins of:

3 Burpees

6 Split Jumps

9 American Kettlebell Swings, 53/35 lbs

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

Post loads and rounds to beyond the the whiteboard.

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