16.1A
WOD:
50 KBS (53/35)
-THEN-
RUN A COMPLETE 5K
OPTIONS:
6 – 800 METER
12 – 400 METER RUNS
24 – 200 METER RUNS
… COACHES CHOICE CASH OUT!
WOD:
50 KBS (53/35)
-THEN-
RUN A COMPLETE 5K
OPTIONS:
6 – 800 METER
12 – 400 METER RUNS
24 – 200 METER RUNS
… COACHES CHOICE CASH OUT!
WOD:
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
Notes
Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.
This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.
Your score will be the total number of repetitions completed before the 20-minute time cap.
VARIATIONS:
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Men lunge 45 lb.
Women lunge 35 lb.
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups
Men lunge 65 lb.
Women lunge 45 lb.
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups
*Lunges are unweighted
Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups
Boys lunge 65 lb.
Girls lunge 45 lb.
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Boys lunge 45 lb.
Girls lunge 35 lb.
SKILL:
BOX JUMPS
(3X3) – INCREASING HEIGHT
WOD:
“CHRISTINE”
3 RFT
500 M ROW
12 BODYWEIGHT DEADLIFTS
21 BOX JUMPS (24/20)
– If in the last frame you or your partner row a strike, you continue rowing to overwrite your highest frame score(s) and can keep rowing until you miss a perfect row.
– At the end of the game, your total over zero will determine what penalty you and your partner must pay (i.e. – your total over zero is 15, you and your partner must perform 15 burpees, etc.) Penalties will be determined by the coach.
WOD:
ROW 1,000 METERS AFAP
-THEN-
3 ROUND FOR TIME
20 PUSH-UPS
20 FEET-ELEVATED RING ROWS
20 JUMPING LUNGES
HERO WOD:
“FORREST”
U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on acounternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.
3 ROUNDS FOR TIME:
20 L-PULL-UPS
30 TOES TO BAR
40 BURPEES
RUN 800 METERS
WOD:
“EVA”
5 RFT
800 M RUN
30 AMERICAN KBS (70/53)
30 PULL-UPS
*45 minute time cap
WOD:
100 DOUBLE UNDERS
50 BURPEES
25 CALORIE ROW
– THEN –
10 ROUNDS
“CINDY”
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
HERO WOD:
“JOSH”
SSG Joshua Hager, United States Army, was killed February 22, 2007 in Ar Ramadi, Iraq. “JOSH” first appeared on the CrossFit website on February 26, 2007
FOR TIME:
21 OVERHEAD SQUATS (95/65)
42 PULL-UPS
15 OVERHEAD SQUATS
30 PULL-UPS
9 OVERHEAD SQUATS
18 PULL-UPS
STRENGTH:
CLEAN – 4 X 3
CLEAN PULLS – 4 X 3
WOD:
20 MIN EMOM
EVERY 2 MINUTES
– 5 DEADLIFTS (225/185)
– 10 BURPEES OVER BAR
– 15 DOUBLE UNDERS
STRENGTH:
KB CLEAN – 3 X 5 (R/L)
KB SNATCH – 3 X 5 (R/L)
WOD:
20 MIN AMRAP
– 5 KB CLEAN (R/L) (53/35)
– 10 KB SNATCH (R/L)
– 15 GOBLET SQUAT
