Skill/Strength
Alternating On the Minute x 12
Odd Minutes: 8-12 Kipping Handstand Push-ups
Even Minutes: 30 Seconds Max Double Unders
WOD
3 Rounds:
40 Box Jump Overs (24/20)
30 Deadlift (155/105)
20 Pull-ups
10 HSPU
EMOM 3 Burpees over Bar
Week 11
Back/Front Squat
1×5/1×5 60%
1×3/1×5 70%
1×2/1×5 80/75%
1×2/1×5 90/75%
1×1 95%
1×1 103%
WOD
5 Rounds:
-1:00 Assault Bike
-1:00 Wallballs (20/14)
-1:00 Double Unders
-1:00 Rest
“TAMA”
for Time
-800m single arm barbell carry 45/35
“For the sake of taking care of our barbells we are gonna perform this first carry with a dumbbell.”
-31 T2B
-31 Push ups
-31 Front Squats 95/65
-400m single arm barbell carry 95/65
-31 T2B
-31 Push ups
-Hang Cleans 135/95
-200m single arm barbell carry 135/95
Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defense Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.
He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.
Day 2
Back/Front Squat
1×5/1×5 60/60%
1×5/1×5 65/65%
1×5/1×5 70/70%
1×5/1×5 75/70%
WOD
For Time:
-400 Meter Run
-21 Front Squats (115/80)
-21 Burpee Box Jumps (24/20)
-400 Meter Run
-15 Front Squats (115/80)
-15 Burpee Box Jumps (24/20)
-400 Meter Run
-9 Front Squats (115/80)
-9 Burpee Box Jumps (24/20)
-400 Meter Run
Skill/Strength
On the :90 Seconds x 6:
3-Position Power Clean + Split Jerk
1 Complex @ 60%
1 Complex @ 63%
1 Complex @ 66%
1 Complex @ 69%
1 Complex @ 72%
1 Complex @ 75%
WOD
On the Minute x 12
-Minute 1 – 15/12 Calorie Row
-Minute 2 – 6 Power Cleans (155/105)
-Minute 3 – 50 Double Unders
Skill/Strength
Week 10
Back/Front Squats
1×5/1×5 60/60%
1×5/1×5 65/65%
1×5/1×5 70/70%
1×5/1×5 75/70%
WOD
-20 Burpee Box Jump Overs (24/20)
-30 Power Snatches (95/65)
-40 Overhead Squats (95/65)
-50/35 Calorie Assault Bike
***REMINDER TO ALL THOSE THAT PURCHASED THE NEW CFP SHIRT MONEY WILL BE DUE TOMORROW 4/4***
Skill/Strength
On the Minute x 10: 1 Complex
Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 75-80%
WOD
AMRAP 4:
27 Calorie Row
27 Wallballs
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Wallballs
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Wallballs
15 Pull-ups
With the end of the open.
Time to get back to HERO WOD’s
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home.
-135/95
-24/20
-45/25 Plate
Strength/Skill
Clean & Jerk
On the Minute x 9 (3 Rounds)
Minute 1 – 3 Repetitions @ 70%
Minute 2 – 2 Repetitions @ 75%
Minute 3 – 1 Repetition @ 80%
WOD
Teams of 2
AMRAP 20:
16/12 Calorie Bike
8 Burpees
4 Clean and Jerks (135/95)
Relay style. Every 3 total rounds, weight increases by (10/5).
Day 2
Back/Front
1×5/4×5 65%
3×5 75%
WOD
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar
