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3 Rounds

4 Minute AMRAP

10 Dead Lift (135/95)

10 Hang Power Clean (135/95)

10 Front Squat (135/95)

Rest 1 Minute Between Rounds

Barbell Cycling is the name of the game today.  We want our conditioning to come from moving the barbell at speed and intensity.  The weight on the bar should be something you can do unbroken for 10 reps of each of the movements if fresh.  We only have 4 minutes of work for each round, so rest breaks should be minimal.  You can blend the movements if wish (you can start your hang power cleans after your 10th Deadlift without putting the bar back down, and you can do a hang squat clean for your 10th hang power clean).  Dropping after the 9th rep of each movement is also an efficient way to get a quick rest break.   These types of “sprint” wods with short rest breaks are awesome for building metabolic capacity (building your motor).  Don’t worry, we will have a longer conditioning WOD in the very near future….hint, hint.

ANNOUNCEMENT:  For your WOD planning….the gym WILL be open for one class time for the 4th of July.  We will be doing an 8:00am hero WOD.  Please make plans to join us for a challenging, but fun WOD with a special ending.

Complete For Time

50 T2B

Each Time You Drop, Run 100 Meters.  Rx+ is 200 Meters

50 HSPU/Deficit HSPU (4″/2″)

Each Time You Break, Run 100 Meters. Rx+ is 200 Meters

For today, if you are working on your toes to bar, do some work on them in warm up and do knees to parallel for the WOD.

The T2B will make an already challenging movement of the HSPU a bit more challenging because the core is going to be taxed.  Inefficiencies in the kip will definitely show up today, so make sure you are working that kip in the warm up.

Our scale for the HSPU today will be inverted push ups, or wall walks.  If you’re doing inverted push ups, do 25 total and run 100M after each set of 5.  For wall walks, one wall walk equals 10 HSPU.  You will do a 100M run after each wall walk.

 

 

“EVA”

5 Rounds For Time

800 Meter Run

30 Kb Swing (70/53)

30 Pull Ups

40 Minute Time Cap

This CrossFit “Girl” WOD was first posted on CrossFit.com as the workout of the day for Sunday, February 24, 2008 (080224). It’s named after Eva Twardokens (aka: Eva T.), one of the original CrossFitters back in the days when CrossFit existed in founder Greg Glassman’s gym in Santa Cruz, CA.

We are going to do a few variations of this WOD today.  The RX version is posted above.  We are also going to do a few different options for this WOD.  Our main goal with today’s WOD is to get a longer conditioning piece in, so it really doesn’t matter which option you choose.  All are difficult depending on where you are in your CrossFit abilities.  If one of the options below doesn’t fit what you need, talk to your Coach for other possible variations.

When selecting a Kb weight, you should choose a weight you can swing at least 15 times unbroken if fresh.  Pull up options should be based on where you are with your pullups.  If you are proficient at them, 30 per round is you number.  If not, scale to one of the options with less pull ups.  We don’t want you to be sore for days after this one, so please pick an option that will allow you to get a great WOD but also be able to golf, water ski, hike, bike or pick up your kids this weekend!

Option 1

5 Rounds

800M Run

30 Kb Swing (53/35)

15 Pull Ups/15 GHD Sit Ups

 

Option 2

5 Rounds

800M Run

15 Kb Swings (53/35)

15 Pull Ups or Jumping Pull Ups

 

Option 3

3 Rounds

800M Run

15 Kb Swing (53/35)

15 Pull Ups or Jumping Pull Ups

In Teams of Three Complete

3,000/2,400 Meter Row

600′ Bear Crawl/300′ HS Walk

150 Front Squats (95/65)

100 Ring Dips

For this WOD, all three partners can be working at the same time.  The movements do NOT need to be done in any particular order.  For an all male team, the row is 3,000 meters.  For any other combination of male/female or an all female team, the row is 2,400 meters.  For the ring dips, if you need to band up, use the False Grips to secure your bands on the rings.  You can use the high rings for the rings dips, but you MUST do a muscle up to get up on the rings.   Strategy on this one is going to be key.  The ONLY rule is you must complete all movements.  HOW you do that is up to you.