WOD:

6 RFT:
10 OHS squats 95#/65#
15 Hollow Rocks
200m Sprint

A View to a Hill   (The name’s Meter. 800 Meter.)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

~OR~

“Burpee Grace”
For time:
30 reps of a burpee, done with the push up portion on the bar, and instead of jumping and clapping, perform a full squat clean followed by a jerk. 135#/85#

"CrossFit Shower"

2)For time:
400m run
15 Front Squats 115/75
800m run
15 Thrusters 115/75
400m
15 Burpees
800m Run

Push Press – 5-5-5-5
Weighted Pull Up – 5-5-5-5
Bench Press – 5-5-5-5
Inverted Ring Row – 15-15-15-15

40 Double Unders
30 Box Jumps
20 KB Swings 1.5/1

TGU + 3 Windmill Press (=1 rep)
3L/3R x 5
*try different objects: Kettlebells, dumbbells, bars, small women and children

4 RFT:
15 burpees
50′ walking overhead lunge left arm
50′ walking overhead lunge right arm

Solo:
Outside WU
CFWU x 2 with strict pull ups
Group:
over/under hurdles x 50′ x2 L/R
plate drag x 50′ x2 fwd/bck

L Sit (hang or dip) for max time x 10
Partner Hand Stand holds/Solo handstand holds for max time x 10
2000m row for time
Max double unders in 2 minutes

Spencer training for the games.

Solo WU:
Outside WU
CFWU x1 with strict pull ups
Group WU:
over/under hurdles 50′left/right
Speed ladder
Wheelbarrow 50′ x 3
pigs on ice skates 25′ left 25′ right
20 hollow rocks
KB swing practice

“Helen”
3 rft:
400m run
21 KB swings
12 pull ups

Hang Squat Clean – focus is on proper stance, grip and positions
Each rep should start from the low hang (just above the knee). Ensure that the bar travels up the thigh all the way to the pockets before initiating the jump.
3 x 5 (heavy enough to make you work for it, but light enough to be successful)

Tabata:
KB swing 55/35
Wall Ball 20/14
DB clean and press (alternate arms each set for total of 4 left 4 right) 40/25

Thea locking out over head.