A. 3:00 row for meters
3:00 Rest
B. 6:00 Wallballs (20/14) for max reps…immediately after:
0-74 reps = 1 mile run
75 – 99 reps = 1200 meter run
100 – 124 reps = 800 meter run
125 – 149 reps = 600 meter run
150+ reps = 400 meter run
Race to 500 Reps – 3:00 to complete each (1:00 REST b/t)
100 Push-Ups
100 Double Unders
100 Pull-Ups
100 Slam Balls
100 Abmat Sit-ups
2015 CrossFit Games WOD – Coaches choice
A. 7:00 EMOM – Hang Snatch + Snatch + OHS
B. 2013 CrossFit Games – Masters Chipper
100 Double Unders
100 Meter Sprint
4 Rope Climbs
100 Meter Sprint
30 Axle Front Squats (135/95)
100 Meter Sprint
100 Meter Farmer Carry
30 DB Snatch (70/50)
100 Meter Run
C. NFT – 40 Hollow Rock
A. Work up to Deadlift Weight
B. 2011 “Triple Sprint”
5 Muscle Ups
10 Deadlifts (245/165)
15 GHD Situps (30 AB mat)
50 yard Shuttle Run
*5 MU/10 DL/ 100 Yard Shuttle Run
*5 MU/10 DL/ 150 Yard Shuttle Run
*5 MU/10 DL/ 200 Yard Shuttle Run
A. Work up to Heavy OHS
B. 2013 – “Naughty Nancy” – (20:00 CAP)
4 Rounds for time
600 Meter Run
25 OHS (140/95)
A. Strength: Strict Press 5 – 5 – 5
B. “2007” – for time (16:00 CAP)
1000 Meter Row, then
5 Rounds of:
25 Pull-ups
7 Push Jerks (135/95)
C. Shoulder Mobilization
A. 2014 Masters Chipper – For Time: 21:00 CAP
50 Box Overs (24/20″)
25 T2B (double on ground)
50 WallBall (20/14-10′)
25 Ring Dips
50 WallBall (20/14-10′)
25 T2B (double on ground)
50 Box Overs (24/20″)
B. Cooldown: 500 Meter easy row
