WOD

Today’s CrossFit Workout

Skill

• We will spend 10:00 drilling ROWING technique.

Conditioning

• 6x500m Row @30-32 SPM
  • Rest 2:00

After Party

• EMOM5: :20 L-Hang

Today’s SWEAT Workout

• EMOM24:
  1- :40 Max Calorie Ski
  2- 50′ Sled Push AHAP
  3- 12 Wallballs
  4- Rest

Today’s CrossFit Workout

Strength

• 5×5 Back Squat (5-10# Heavier than last week!)
  • If unable to complete, drop to a 5×4,5×3,etc. 
• 4x5R/5L Front Rack Step Up @33% of Squat Weight

Conditioning

“DG”

• AMRAP10:
  • 8 Toes to Bar
  • 10 DB Thrusters (2×35/25#)
  • 12 Walking Lunges

U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.

He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

The “DG” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, December 26, 2013 (131226).

Today’s SWEAT Workout

• AMRAP20:
  • 8 Toes to Bar
  • 10 DB Hang Clean and Jerk (50/35#)
  • 14/12 Calorie Row

Today’s CrossFit + SWEAT Workout

• 6 Rounds for Total Reps:
  • 1 Minute of Rowing for Calories
    1 Minute of Double Unders
    1 Minute of a Plank Hold
    1 Minute of Rest

Today’s CrossFit Workout

Strength

• Spend 20:00 building to a heavy 50′ Yoke Carry

Conditioning

• 3 Rounds For Time:
  • 200m Run
  • 20 Wallballs (20/14#) (CRX 30/20#)
  • 5 Sandbag Over the Shoulder (100/75#) (CRX 125+/100+#)

Today’s SWEAT Workout

• AMRAP18
  • 200m Run
    15 HEAVY Russian Swings
    10 V Ups
    1 Rope Climb

After Party

3x

• 20 DB Hammer Curls
• 10 Banded Push Ups

Today’s CrossFit Workout

Conditioning

• For Time:
  • 60 Calorie Bike
    50 Toes to Bar
    40 DB Deadlifts (2×40/2×25) (CRX 2×50/2×35#)
    30 Handstand Push Ups (1 second hold at the top) (CRX Strict)
    20 DB Box Step Overs

Today’s SWEAT Workout

Conditioning

• 5 Rounds for TOTAL Time
  • 20/15 Calorie Bike
  • 30 Squats
  • 15 Burpees

Rest 1:00

Today’s CrossFit Workout

Weightlifting

• 5×5 Back Squat @70%
• 4x6R/6L Bulgarian Split Squat

Conditioning

• AMRAP3 x3
  • 8 Power Snatches (75/55#)
  • 7 Burpees over the Bar
  • 6 Pull Ups (CRX Chest to Bar)

Rest 2:00 Between Rounds

Today’s SWEAT Workout

• Functional Bodybuilding
  • 25:00 for QUALITY + AHAP
    • 8 Deadlifts w/ :3 Negative (Start @50%)
      1:00 Front Rack Sandbag Hold
      8R/8L Single Arm Row w/ :3 Negative
      1:00 Ski for Calories
      :20 L-Hang

Today’s CrossFit Workout

Conditioning

• Teams of 3:
  • 6 Rounds Each, Relay Style
    10 Cal Bike
    31′ Walking Lunge

    Then:
    2019m Ski

RX: 2×50, 2×35# DB or 100/75# Sandbag

Today’s SWEAT Workout

• Every 4:00 x 5 Rounds
  • 10/7 Cal Assault Bike
    50 Double Unders
    100′ SB Carry

Go Harder: 15/11 Cal, 100+/75+

Today’s CrossFit Workout 

Conditioning 

• 30 Minute Clock:

  800m Run
  21 Power Snatches (95/65#)
  21 Toes To Bar

  Rest 2:00

  800m Run
  15 Power Snatches (115/75#)
  15 Toes To Bar

  Rest 2:00

  800m Run
  9 Power Snatches (135/95#)
  9 Toes To Bar

  w/ Remaining Time:
  3RM Hang Snatch (3 Attempts)

Today’s SWEAT Workout

• 12-10-8-6-4-2
  Deadlift
  Dual DB Z Press
  Reverse Lunges (each leg)
  Strict Pullup or Ring Row

Today’s CrossFit Workout

Skill

• We will be spending 10-15 minutes working the ROPE CLIMB. Please bring a sleeve or sock to keep your shin safe!

Conditioning

• 5 Rounds
  • 300m Row/Ski
    30 Pushups
    3 Rope Climbs (15′)

Today’s SWEAT Workout

• For Time:
  • 50 Pushups
    100 Situps
    2000m Row/Ski
    100 Situps
    50 Pushups

Today’s CrossFit Workout

Strength

• 5×3 Paused Back Squats @70%
• 4x3R/3L Front Rack Step Up @33% of Squat Weight

Conditioning

• For Time:
  • 60 Double Unders
    30 1-Arm Hang Clusters (alt.)
    60 Double Unders
    30 1-Arm Hang Clusters (alt.)
    60 Double Unders

RX: 50/35#
CRX: 70/50#

Today’s SWEAT Workout

• 4 Rounds For Time
  • 400m Run
    20 KB Swings
    80 Double Unders
    40 Air Squats

Go Harder: 53/35#