Every 90 seconds, for 16 minutes (10 rounds) complete 1 rep to build to a Heavy 1-Rep.
Complete as many rounds and reps as possible in 8 minutes of:
4 Ground to Overhead (155/105 lbs)
8 Pull-Ups
Rx+
Ground to Overhead (185/125 lbs)
Chest-to-Bar Pull-Ups
*G2O should be heavier than normal.
CONGRATS TO BRAD AND MALLORY ROBÈRT ON THEIR BEAUTIFUL BABY BOY!!!!
With a Partner, complete for time:
100 TTB
100 Power Cleans (135/95)
100 Wall Balls (20/14)
43 Synchronized Burpees
*This WOD is completed in honor of the 343 NYFD firefighters who were lost on September 11th, 2001.
In Teams of 3, complete AMRAP 25:
120/90 Calorie Bike, 90 Power Cleans (115/75)
120/90 Calorie Bike, 75 Push Jerks (115/85)
120/90 Calorie Bike, 60 Front Squats (115/85)
120/90 Calorie Bike, 45 Clusters (115/85)
Rx+ = 135/95
“Lockdown” (30 Minutes)
In teams of two complete these 10 stations for AMRAP:
1. Row for Max. Calories
2. Pullups
3. AbMat Situps
4. Alt. DB Snatches (55/35)
5. Assault Bike for Max. Calories
6. Box Jumps (24/20)
7. Toes-to-Bar/HLR/V-Ups
8. Wallballs (20/14)
9. Double Unders/Single-Unders
10. KB Swings (53/35)
*Partners complete 2 minutes for max reps at each station, followed by a 1 minute rest/transition to the next station.
*Move through the stations in order, switching the working partner as desired.
*Score is TOTAL reps across all stations.
With a 25 minute running clock, in teams of 3:
0-10 minutes: “Rowing Triplet”
10-15 minutes: Rest
15-25 minutes: “Up the ladder”
“Rowing Triplet”
In teams of 3, AMRAP 10:
9 Push-ups
6 Toes-to-Bar
3 Deadlifts (225/155)
*250 M. Row
*Partner 1 begins on the rower and rows 250 M.
*Partners 2 and 3 work on the PU/T2B/DL triplet, alternating complete movements, until Partner 1 finishes the row…then, partner 2 rows while 1 and 3 continue the triplet. Partner 2 finishes the row and then 3 rows while 1 and 2 continue the triplet and so on until the 10 minute mark.
*Rotation stays the same the whole time, and score is Rounds and Reps of the triplet.
“Up the Ladder”
In teams of 3, AMRAP 10:
2 Push Press (95/65)
2 Burpees
4 Push Press
4 Burpees
6 Push Press
6 Burpees
8 Push Press
8 Burpees
10 Push Press
10 Burpees
……….
*Partner 1 completes 2 and 2, then partner 2 completes 2 and 2, then partner 3 completes 2 and 2. (This equals 1 “round”)….Partner 1 then completes 4 and 4, followed by partner 2, then partner 3.
*Same rotation, increasing reps by 2 each round until the 25 minute mark when the MetCon ends.
**Score is Rounds (all three partners have completed the “step”) + Reps
I.e. Partner 3 finishes 10 and 10, partner 1 then completes 12 push press and 4 Burpees…score = 5 Rounds + 16 Reps
With a partner, alternating FULL ROUNDS, complete each of the following….
AMRAP 6:
250/200 M. Row
10 KB Swings (35/26)
Rest 4 Minutes
AMRAP 6:
8/6 Cal. Bike
10 Goblet Squats (35/26)
Rest 4 Minutes
AMRAP 6:
5 DB Thrusters (35/20)
10 Box Jump Overs (step ups are Rx today!) (24/20)
*Start groups at different stations for larger classes.
**Alternate full rounds: I.e partner A does 5 Thrusters, then 10 Box Jump Overs, then partner B goes…these are meant to be very quick rounds and resting while your partner goes.
Scoring:
Round 1: Row/KBS
Round 2: Bike/GS
Round 3: Thrusters/BJO
Rx+:
KB Movements = (53/35)
Bike = 10/8 Cals
DB Thrusters = 55/35
BJO = Jumps ONLY
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
“Hotshots 19” is a hero WOD completed in the memory of the nineteen members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Wildfire in Yarnell, Arizona.
If you wish to contribute in their memory, donate here: https://hotshots19.crossfit.com/
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:
8 Deadlifts (225/155 lbs)
8 Pull-Ups
Rest 4 minutes, and then…
8 Ground to Overhead (135/95)
8 Burpees
Rest 4 minutes, and then…
8/5 Calorie Row
8/5 Calorie Bike
Every 2 minutes for 16 minutes (8 sets):
Hang Snatch x 2.2
(rest 10 seconds between touch and go doubles)
*build to a heavy set…starting at approximately 60% of 1-RM.
Complete as many rounds and reps as possible in 6 minutes of:
6 Thrusters (95/65 lbs)
9 Toes-to-Bar
12 Box Jumps (24″/20″)
Take 15 minutes to build to today’s 1-RM Split Jerk.
**MUST be split jerk, no push press or push jerk**
Suggested Rep Scheme:
Set 1: Warmup Set (Very light) x 5 Reps
Set 2: 1 @ (75%)
Set 3: 1 @ (80%)
Set 4: 1 @ (85%)
Set 5: 1 @ (90%)
Set 6: 1 @ (95%)
Set 7: 1 @ (95% +)
Set 8: 1 @ (100% +) (if needed)
Three rounds for time of:
400 Meter Run
10 Ground to Overhead (115/75 lbs)
20 Pull-Ups
Rx+ = G2O @ (135/95) & C2B Pullups
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