Category: Daily WOD

1 Push Press + 1 Split Jerk 1-1-1-1 & Opt. 1: Moore & Opt. 2: AMRAP 20 mins: Rope Climbs, Run, and Shoulder-to-Overheads

1 Push Press + 1 Split Jerk 1-1-1-1

1 Push Press + 1 Split Jerk 1-1-1-1

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

BTWB

Opt. 1: Moore

Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
Run 400m
Max rep Handstand Push-ups

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt. ~ www.crossfit.com

BTWB

Opt. 2: AMRAP 20 mins: Rope Climbs, Run, and Shoulder-to-Overheads

Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
Run 400m
Max rep Shoulder-to-Overheads (135/95)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Alt EMOM 10 mins: Weighted Strict Pull-ups and Handstand Walk Practice & FT: Double DB Walking Lunge Medley and Toes-to-bars, Pull-ups and BMU

Alt EMOM 10 mins: Weighted Strict Pull-ups and Handstand Walk Practice

Every 1 min for 10 mins, alternating between:
3 Weighted Strict Pull-ups, pick load
Handstand Walk Practice

BTWB

FT: Double DB Walking Lunge Medley and Toes-to-bars, Pull-ups and BMU

For time:
3 rounds of:
2 Double Dumbbell Walking Lunges, pick load, 25 ft
20 Toes-to-bars
— then —
2 rounds of:
2 Double Dumbbell Front Rack Walking Lunges, pick load, 25 ft
15 Pull-ups
— then —
2 Double Dumbbell Overhead Walking Lunges, pick load, 25 ft
10 Bar Muscle-ups

BTWB

Photo by @snoridgecrossfit

Today’s workout is a spin on WOD 1 of this year’s AGOQ Workouts.

Results

Snatch Pull + Hang Power Snatch 1-1-1-1 & 7 RFT: Hang Power Snatches, Lateral Burpees, and Ring Dips

Snatch Pull + Hang Power Snatch 1-1-1-1

Snatch Pull + Hang Power Snatch 1-1-1-1

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

BTWB

7 RFT: Hang Power Snatches, Lateral Burpees, and Ring Dips

7 rounds for time of:
7 Hang Power Snatches (95/65)
7 Lateral Burpee Over Bars
7 Ring Dips

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Back Squat 10-8-6 & 4 RFT: Double Unders, Deadlifts and Back Squats

Back Squat 10-8-6

Back Squat 10-8-6

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

BTWB

4 RFT: Double Unders, Deadlifts and Back Squats

4 rounds for time of:
30 Double Unders
20 Deadlifts (155/105)
10 Back Squats (155/105)
Rest 2 mins

BTWB

Photo by @snoridgecrossfit

Kettlebells are Here! Age Group Semifinal Tests and Floor Plans Released

Results

Results cont

Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs

Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs

In teams of 2 As many rounds as possible in 15 mins of:
8 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint

Post total rounds.

* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team

BTWB

Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs & Solo WOD: 10 RFT: Hand Release Push-ups, Deadlifts, and Run & Checkout: 3 RFQ: Plank Holds, AbMat Sit-ups, and Alternating V-ups

Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs

In teams of 2 As many rounds as possible in 15 mins of:
8 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint

Post total rounds.

* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team

BTWB

Solo WOD: 10 RFT: Hand Release Push-ups, Deadlifts, and Run

10 rounds for time of:
6 Hand Release Push-ups
6 Deadlifts (225/155)
Run 100m

BTWB

Checkout: 3 RFQ: Plank Holds, AbMat Sit-ups, and Alternating V-ups

3 rounds for quality of:
Plank Hold, 30 secs
20 AbMat Sit-ups
15 Alternating V-ups

BTWB

Photo by @snoridgecrossfit

Results

Blake

Blake

4 rounds for time of:
100 ft Plate Overhead Walking Lunge (45/25)
30 Box Jumps (24″/20″)
20 Wall Balls (20/14)
10 Handstand Push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. ~www.crossfit.com

BTWB

Photo by @snoridgecrossfit

Results

Results cont

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