Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 abmat sit ups
10 back extensions
10 prisoner lunge steps
Strength:
Bench press 4x10
Back rack lunge steps 4x10
WOD:
40-30-20-10
Calorie row
2 count mountain climbers
Sledge hammer swings (16/10)
Prisoner lunge steps
For time!
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 wall balls
10 v ups
10 back extensions
Strength:
Clean and jerk 3-3-3-3-3
WOD:
21-18-15-12-9-6-3
AAB calories
Sandbag clean to overhead (75/50)
Burpee over sandbag
GHD sit ups
For time.
"Collin"
Run 400 meters with sandbag (50/35)
12 push press (115/75)
12 box jumps (24 inch)
12 sumo deadlift high pulls (95/65)
6 rounds for time!
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
WOD:
"Filthy 50"
50 reps each of the following exercises:
Box jumps (24 inch)
Jumping pull ups
Kettle bell swings (35)
Push press (45)
Knees to elbows
Back extensions
Walking lunge steps
Wall balls (20/14)
Burpees
Double unders
For time!
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Bench press and power clean
5-3-1-1-1-1
Alternate lifts.
Then: Max rep strict pull ups and dips
WOD:
Run 200 meters
Then, 3 rounds of:
5 pull ups
10 push ups
15 air squats
AMRAP 20 minutes
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 burpees
10 v ups
10 good mornings
10 prisoner lunge steps
WOD1:
21-15-9
Alternating dumbbell snatches (50/35)
AAB Calories
GHD sit ups
WOD2:
25-20-15-10-5
Calorie row
Military sit ups
Sledge hammer swings (16/10)
Post separate time for each wod.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 close grip push ups
10 abmat sit ups
10 back extensions
10 squats
WOD:
"CrossFit Total"
Back squat
Shoulder press
Deadlift
You get 3 attempts at your 1 RM.
Suggested rep scheme: 5-3-1-1-1-1
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 ghd sit ups
10 good mornings
10 prisoner lunge steps
Strength:
Bench press 5-3-1-1-1-1
30 dips
Back rack lunge steps 3x10/12-15
WOD:
Run 1 mile AFAHP
Then, AMRAP of:
5 pull ups
10 push ups
15 squats
25 minute cap.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 close grip push ups
10 strict toes to bar
10 good mornings
10 prisoner lunge steps
Strength:
Shoulder press 5-3-1-1-1-1
Hang power cleans 3-2-1-1-1-1
WOD1:
Max rep strict press (95/65) 5 minutes
WOD2:
10 kettle bell swings (70/45)
Sprint 25 meters
10 ball slams (40/25)
Sprint 25 meters
10 rounds for time!
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 strict pull ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Back squats 5-3-1-1-1-1
WOD:
6 front squats (185/120)
8 burpee box jumps (2o inch)
Run 200 meters
AMRAP 20 minutes
