Workout of the Day

Strength:

Sumo deadlift, 3-3-3-3-3

WOD:

3 rounds for time of:

25/20 Machine Calories

15 Hang Power Snatches, 95/65 lbs

Post loads and times to beyond the whiteboard.

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Strength:

(3 back squats/ 5. Box Jumps) , 1-1-1-1-1

WOD:

Complete as many rounds as possible in 12 mins of:

4 Pull-ups

8 Push-ups

8 Medicine Ball Slams, 50/40 lbs

Post loads and rounds to beyond the whiteboard.

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Conditioning:

1.1 mile time trial

WOD:

Complete as many rounds as possible in 15 mins of:

10 Alternating Dumbbell Snatches, 50/35 lbs

10 Alternating Pistols

Bear Crawl, 10 yd

Post times to beyond the whiteboard.

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Midline:

For quality:

50 evil wheels

WOD:

For time:

Run, 400 m

21 Hang Power Cleans, 135/95 lbs

Run, 400 m

15 Hang Power Cleans, 155/105 lbs

Run, 400 m

9 Hang Power Cleans, 175/115 lbs

Post times to beyond the whiteboard.

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WOD:

Gale Force

Complete as many rounds as possible in 30 mins of:

20 Backpack Box Step-ups, 50/35 lbs, 24/20 in

23 Burpee Over Backpacks

19 Air Squats

Post rounds to beyond the whiteboard.

Devyn Gale, 19, of the British Columbia Wildfire Service, died July 13, 2023, while responding to a wildfire. She and her crew were flown into a fire outside of Revelstoke, British Columbia, Canada, and while cutting a perimeter around the fire, she was struck by a tree and killed. Gale, of Revelstoke, was studying to be a nurse while serving as a wildfire fighter. She liked to fill her backpack with textbooks and walk up and down a hill near her home. She was a member of Mountain Made CrossFit. Gale is survived by her parents Graham and Philomena; brother, Nolan; and sister Kayln.

When 30 minutes have elapsed, complete one more set of 19 squats together as a group.

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Strength:

1 Clean Pull + 1 Squat Clean + 1 Push Jerk, 1-1-1

And then:

Every 1:30 for 12 mins do:

2x [ 1 Clean Pull + 1 Squat Clean + 1 Push Jerk ], pick load

WOD:

Complete as many rounds as possible in 14 mins of:

7 Bumper Plate Devil Press, 45/25 lbs

14 Alternating Leg Split Jumps

7 Feet Elevated Ring Rows

Post loads and rounds to beyond the whiteboard.

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Team conditioning:

In teams of 3-5, complete as many rounds as possible in 14 minutes:

12/9 row calories*

4, 20 yard, (10 out, 10 back) shuttle runs, (down and back = 20 yards=1 rep)

*athlete 2 can begin rowing as soon as athlete 1 finishes rowing, etc.

WOD:

3 rounds for time of:

75 Double Unders

21 Ring Dips

3 Rope Climbs

Post rounds and times to beyond the whiteboard.

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Strength:

8 Single Arm Dumbbell Press + 1 Dumbbell Waiter’s Carry, 15 m ] 1-1-1-1-1, using heaviest weight per set , each arm.

WOD:

For 4 cycles:

AMRAP in 3 mins of:

2 D-Ball Over Shoulders, pick load

4 Box Jumps, 24/20 in

8 AbMat Sit-ups

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

Post loads and rounds to beyond the whiteboard.

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Strength:

Pause front squats, 3-3-3-3-3, (5 second pause)

WOD:

4 rounds for time of:

21 Front Squats, 115/75 lbs

15 Bar Facing Burpees

9 Strict Pull-ups

Post loads and times to beyond the whiteboard.

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Midline:

Tabata L-Sit

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:

10 rounds for time of:

2 Wall Walk W/Push Ups

4 Feet Elevated Ring Rows

8 Wall Balls, 20/14 lbs

Post times to beyond the whiteboard.

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