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Workout Of The Day

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PARTNER – WB BJ SU RUN (Time)

EXPERIENCED CROSSFITTERS

50-40-30-20-10

Wall Balls (20/14#, 10/8′)

Box Jumps (24/20″)

Sit Ups

800m Run together

Can split reps however they want

Both must do Run

NEW CROSSFITTERS

25-20-15-10-5

Wall Balls

Box Jumps/Step Ups

Sit Ups

400m Walk/Run

EXP CF + NEW CF

Exp CF Reps 25-20-15-10-5 (800m)

New CF Reps 13-10-8-5-3 (400m)

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Run HC S2OH BR THR (Time)

400m Run

15 Hang Cleans

5 Shoulder to Overheads

200m Burden Run – Med Ball

30 Thrusters

200m Burden Run – Med Ball

5 Shoulder to Overheads

15 Hang Cleans

400m Run

RX 95/65, 20/14 (med ball)

RX+ 115/75

M1 75/55, 14/10

M2 65/45, 10/6

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Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
RX- 225/155, 53/35#

RX+- Same

M1- 155/105, 35/26, Jumping PU

M2- 115/75, 26/18, Jumping PU

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Run KBS S2OH BR THR (Time)

400m Run

10 Kettlebell Swings

5 DB Shoulder to Overheads

200m Burden Run

30 DB Thrusters

200m Burden Run

5 DB Shoulder to Overheads

10 Kettlebell Swings

400m Run

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STRENGTH

3: Shoulder Press (10 E2MOM 3-2-1-2-3)

2: Shoulder Press (10 E2MOM 3-2-1-2-3)

1: Shoulder Press (10 E2MOM 3-2-1-2-3)

2: Shoulder Press (10 E2MOM 3-2-1-2-3)

3: Shoulder Press (10 E2MOM 3-2-1-2-3)

Rest 4 min

21-15-9 Sna OHWL WBSU (AMRAP – Rounds)

21-15-9

Snatch

1 Arm KB OHW Lunges

Weighted KB Box Step ups

Time Cap 10 minutes

RX 53/35, 75/55, 24/20

RX+ SAME

M1 35/26, 65/55, 24/20

M2 26/18, 55/40, 20/16

FINISHER

TGU WSU DL (AMRAP – Rounds and Reps)

5 AMRAP

5 KB Turkish Get-up LA

5 KB Turkish Get-up RA

10 Weighted Sit-ups

5 1 Leg KB Deadlift LL

5 1 Leg KB Deadlift RL

RX 35/25

M1 26/18

M2 18/10

*Keep it light and go for good form volume.

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FRANZ (Time)

FRANZ

15-12-9-6-3

Handstand Push Ups

Air Squats

DB Push Press

100m Run

2 Rope Climbs

RX- 35/20#

RX+- 50/35#

M1- 20/15#, Box HSPU, RC Prog

M2 15/10#, Box HSPU, RC Prog

Basics

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RANKEL-ISH (AMRAP – Rounds and Reps)

RANKEL-ISH

AMRAP in 15 minutes

6 Deadlifts w/ 2 KB

7 Burpee Pull-Ups

10 Kettlebell Swings

200 meter Run

RANKEL-ISH (AMRAP – Rounds and Reps)

RANKEL-ISH

AMRAP in 15 minutes

6 Deadlifts w/ 2 KB

7 Burpee Pull-Ups

10 Kettlebell Swings

200 meter Run