Category: Daily WOD

Deadlift 5-5-5 & Sham

Deadlift 5-5-5

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. Use as a warm-up not a true 5RM.

BTWB

Sham

7 rounds for time of:
11 Deadlifts (1x bodyweight)
Run 100m

Air Force SSG David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force Special Investigations, Travis Air Force Base, CA, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an IED that struck his vehicle. ~ www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

The CrossFit Game’s Return To Live TV, Bring In Additional 380,000 Viewers

Results

Results cont

AMRAP 15 mins: Double Unders, Kettlebell Swings, Box Jumps and Burpees & Team AMRAP: Double Unders, Box Jumps, Kettlebell Swings, Burpees

AMRAP 15 mins: Double Unders, Kettlebell Swings, Box Jumps and Burpees

Complete as many rounds as possible in 15 mins of:
20 Double Unders
15 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
5 Burpees

BTWB

Team AMRAP: Double Unders, Box Jumps, Kettlebell Swings, Burpees

As many rounds as possible in 20 mins of:
40 Double Unders
30 Box Jumps (24″/20″)
20 Kettlebell Swings (53#/35#)
10 Burpees

Post total rounds.
* Team of 2 alternate work/rest with your partner

BTWB

Photo by @robcwilson @snoridgecrossfit

Really cool video from the CEO of CrossFit:

A Message From Eric Roza on the Games

Results

E2MOM for 16 mins: Power Snatches and Overhead Squats & 4 RFT: Rows and Overhead Squats

E2MOM for 16 mins: Power Snatches and Overhead Squats

Every 2 mins for 16 mins do:
1 Power Snatch
2 Overhead Squats

BTWB

4 RFT: Rows and Overhead Squats

4 rounds for time of:
Row 300m
15 Overhead Squats (75#/55#)
Rest 1 min

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Dumbbell Floor Press 12-12-12 & AMRAP 20 mins: Run, Push-ups and Sumo Deadlift High-pulls

Dumbbell Floor Press 12-12-12

Dumbbell Floor Press 12-12-12

Use the heaviest weight you can for each set.
Rest as needed between sets.
* NOTE: Ensure you bring your elbows to ground at 45 angle, also feet flat on floor and lats retracted or “on”

BTWB

AMRAP 20 mins: Run, Push-ups and Sumo Deadlift High-pulls

Complete as many rounds as possible in 20 mins of:
Run 200m
20 Push-ups
20 Sumo Deadlift High-pulls (75#/55#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Front Squat 2-2-2-2 & AMRAP 14 mins: Wall Balls and Run

Front Squat 2-2-2-2

Front Squat 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 14 mins: Wall Balls and Run

Complete as many rounds as possible in 14 mins of:
9 Wall Balls (20#/14#)
Run 100m

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

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