WOD

Today’s CrossFit Workout

Conditioning

• EMOM20
  • 1. 10 Bench Press (BW/65%)
    2. 20m Sled Push + 20m Drag (+90/+45)
    3+4. 400m Run (1k Bike)
    5. 20sec Hollow Hold

Today’s SWEAT Workout

• Every 5 Minutes x 5
  • 400m Run (1k Bike)
    20 AbMat Situps
    2 Hang Power Cleans (Build)

Today’s CrossFit Workout

Strength

• Every 1:30 x6
  • 1 Power Snatch + 1 OHS + 1 Snatch
    • Build to moderate weight for the day

Conditioning

• For Time:
  • 500m Row/Ski
    20 DB Power Snatches (50/35#)
    500m Row/Ski
    20 DB Overhead Squats (10R/10L)
    500m Row/Ski
    20 DB Squat Snatches
    500m Row/Ski

Today’s SWEAT Workout

• 25 Minutes:
  • 8 Bench Press
    8R/8L Bulgarian Split Squats
    8 Dual DB Bent Row
    5-8 Nordic Hamstring Curls
    :40 Row/Ski/Bike

Today’s Workout

Conditioning

• For Time:
  • 200m Run
    20-18-16-14-12-10-8-6-4-2
    Burpee Box Jump Overs (24/20″)

Today’s CrossFit Workout

Warm Up

• 3 Rounds:
  • 50′ Mixed Rack/OH Walk
    5R/5L Renegade Row
    :15 L-Hang

Conditioning

• Every 4:00 x 4 Rounds
  • 12/9 Cal Assault Bike
    6R/6L Dual DB Alt. Push Press (2×50, 2×35#)
    12 Toes To Bar
    6 Chest to Bar Pullups

Today’s SWEAT Workout

• 4 Rounds:
  • 750m Row/Ski
    50 Double Unders
    25 Air Squats

Today’s CrossFit Workout

Strength

• 5×3 Back Squat (5-10lbs heavier than last week!)
• 4x5R/5L Cossack Squat + Curtsy Squat

Conditioning

• AMRAP8
  • 16 Alternating Russian Swings (53/35#)
    8 KB Step Ups (24/20″)
    40 Double Unders

Today’s SWEAT Workout

• EMOM20:
  1. 8 Dual DB Push Press
  8 Dual DB Rev. Lunges
  8 Dual DB Deadlifts
  2. Assault Bike @ 80%
  3. 16 Leg Lifts Over DB
  4. Rest

Today’s Workout

• Alternating rounds with a partner until 30 Rounds are complete:
  7 Burpees
  10 Wallballs (20/14#)
• Following 30th Round, complete with your partner:
  400m Farmers Carry AHAP

Today’s Schedule

7:30, 8:30, 9:30am, 10:30 Open Gym

Today’s Workout

• NOT FOR TIME:
  • 1-10 Weighted Strict Pull Up
  • 10-1 Deadlift
    • 7/5 Calorie Assault Bike Sprint between each set

Happy Thanksgiving to you and your families. Please take a moment today to thank your coaches for all they do!

Today’s Workout

“Gunny”
For Time:
Run 1 Mile
50 Push ups
50 Sit Ups
Run 1 Mile
50 Push Ups
50 Sit Ups
Run 1 Mile

Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained while leading a successful rescue mission in Herat Province, Afghanistan. Barreras joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.

He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.

This “Gunny” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, July 3, 2018 (180703).

Today’s CrossFit Workout 

Strength

• EMOM10: Snatch Pull + Power Snatch (Building)

Conditioning

• In a 15:00 Window:

  4 Rounds:
  3 Overhead Squats (135/95#)
  6 Toes to Bar

  3 Rounds:
  2 Overhead Squats (155/105#)
  8 Toes to Bar

  2 Rounds:
  1 Snatch (185/125#)
  10 Toes to Bar

  AMRAP:
  Snatches @ 205/135#

Today’s SWEAT Workout 

• 2 Rounds For TOTAL REPS
  4:00 Assault Bike (Calories)
  3:00 Squats
  2:00 Row (Calories)
  1:00 Plank

Today’s CrossFit Workout

• AMRAP2:
  • 15/12 Calorie Ski
  • 12 DB Push Press (2×50#) (2×35#)
  • Max Devil Press in remaining time

Rest 2:00, repeat for 5 Rounds

Today’s SWEAT Workout

• EMOM20:
  • 1- :40 Ski
  • 2- 50′ Sled Push + 50′ Sled Drag
  • 3- :40 Hollow Body Rocks
  • 4- Rest