WOD

A. 0:00 – 8:00

1000 Meter Row

30 Burpees over Erg

* rest in any time remaining

8:00 – 16:00

800 Meter Run

40 Wallball (20/14)

* rest in any time remaining

16:00 – 24:00

AMRAP

10 Burpees (regular)

10 Wallballs

* score AMRAP

B. NFT – 3:00 accumulate “L” sit

A. 8:00 EMOM (INCREASING WEIGHT)

HPC+Clean (Squat)+Jerk

B.

timothy_davis01
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

CrossFit WOD

A. Work up to a Heavy Snatch + OHS – 15 minutes

B. For time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Hang Power Snatch (95/65)

* in between each round – 10 Pistols (alternating)

C. NFT – 200 crunches

Endurance

Tabata Thruster (45/35 – hold bottom of squat during rest), then 400 Meter Run

1:00 REST after last athlete returns from run

Tabata Good Morning (45/35 – hold bottom during rest), then 400 Meter Run

1:00 REST after last athlete returns from run

Tabata Lunges (45/35 – hold bottom of lunge during rest), then 400 Meter Run

1:00 REST after last athlete returns from run

Tabata OHS (45/35 – hold bottom of squat during rest), then 400 Meter Run

A. Max Box Jump Heigth

B. 3 – 5 Rounds (pick one)

400 Meter Run

30 Box Jumps (24/20)

20 Ring Push-ups

CrossFit WOD

A. Back squat 10 – 10 – 10

Pendlay Row 10 – 10 – 10

B. 5 rounds for max reps

1:00 Ring Row

1:00 Pull-up (choice of pull-up)

1:00 REST

C. Tabata V-up :20 work/:10 rest (v-up/hollow rock)

Endurance

A. 5 Rounds (vested)

3:00 of work:

5 Bear Complex (45/35)

200 m run

40 m bear crawal

1:00 REST

B. 10:00 EMOM – 20 meter sprint, increase by 20 m each minute

A. “FRAN”

21 – 15 – 9

Thrusters (95/65)

Pull-ups

or

” Heavy FRAN”

15 – 12 – 9

Thrusters (135/95)

C2B Pull-ups

B. NFT – 4 rounds

50 crunches + 1:00 plank