Workout of the Day

Team Conditioning:

In teams of 3-5:

Complete as many rounds as possible in 13 mins of:

Farmer Carry, 106/70 lbs, 20 yd

Bear Crawl, 20 yd

WOD:

Complete as many rounds as possible in 15 mins of:

7 Medicine Ball Slams, 50/40 lbs

11 Burpee Box Jump Overs, 24/20 in

13/10 Machine Calories

Post rounds to beyond the whiteboard.

Read more >

Strength:

Split Jerk 2-2-2-2-2

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

WOD:

“Annie”

50-40-30-20-10 reps, for time of:

Double Under

Sit-up

Post loads and times to beyond the whiteboard.

Read more >

WOD:

Hotshots 19

6 rounds for time of:

30 Air Squats

19 Power Cleans, 135/95 lbs

7 Strict Pull-ups

Run, 400 m

Post times to beyond the whiteboard.

On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Read more >

Conditioning:

Run 1.1 mi

This is an all out effort for time. Check your previous time before completing or establish a baseline.

WOD:

Complete as many rounds as possible in 14 mins of:

14 Alternating Dumbbell Snatches, 50/35 lbs

14 Single Dumbbell Lunges, 50/35 lbs

7 Pull-ups

Post times and rounds to beyond the whiteboard.

Read more >

Team Conditioning:

Complete as many rounds as possible in 12 mins of:

12/9 Echo Bike Calories

Suicide Sprint, 20 yd

WOD:

For 3 cycles:

AMRAP in 4 mins of:

3 Candle Sticks

6 Box Jumps, 24/20 in

9 American Kettlebell Swings, 53/35 lbs

Rest 1 min between each cycle. For each cycle restart the AMRAP.

Post rounds to beyond the whiteboard.

Read more >

WOD:

Laura

With a partner, complete as many rounds as possible in 21 mins of:

30 Row Calories

20 Burpees Over Rower

10 Power Cleans, 155/105 lbs

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida. Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

CrossFit VICE has set up a fundraiser to create a scholarship for Laura’s two sons. Post rounds completed to comments.

Scaling:
This workout should be performed with a partner. If you’re unable to share the work with a friend or family member, cut the reps in half and rest for about the same amount of time you spend working. Newer athletes can stick to regular burpees and reduce the load on the cleans. Intermediate athletes can perform this workout as prescribed.

Read more >

Strength:

Snatch Balance + 2 Overhead Squat 1-1-1-1-1

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

WOD:

Karen

For time:

150 Wall Balls, 20/14 lbs, 10/9 ft

Post loads and times to beyond the top whiteboard.

Read more >

Team Speed:

In teams of 3-5:

Complete as many rounds as possible in 15 mins of:

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

WOD:

4 rounds for time of:

Run, 400 m

15 Toes-to-bars

Post rounds and times to beyond the whiteboard.

Read more >

Strength:

Shoulder Press, 5-5-5-5-5; (super set with max rep strict pull-ups, max of 9 per round)

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

WOD:

3 rounds for time of:

35/28 Machine Calories

24 Grappling Sit Throughs

12 D-Ball Over Shoulders, 100/70 lbs

Post loads and times to beyond the whiteboard.

Read more >

Strength:

Bulgarian Split Squat 10-10-10-10-10

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

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Dumbbell Hang Squat Clean, 50/35 lbs

Strict Ring Dip

Post loads and times to beyond the whiteboard.

Read more >