Drop Dead

V3 CrossFit – CrossFit

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Warm-up (No Measure)

500 Meter Light Row into…

3 Rounds:

10 Hollow Rocks

10 Superman Rocks

5-4-3-2-1:

Spiderman and Reach, each leg

Inchworms

Empty Barbell Stiff Legged Deadlifts

Empty Barbell Good Mornings

Metcon (Time)

For Time:

21 Deadlifts (225/155), 21 Calorie Assault Bike

15 Deadlifts (225/155), 15 Calorie Assault Bike

9 Deadlifts (225/155), 9 Calorie Assault Bike

Sub Row for AB

Metcon (No Measure)

Alternating EMOM x 12 (4 Rounds):

Minute 1 – 50 Double-Unders

Minute 2 – 15 GHD Sit-Ups

Minute 3 – 18/14 Calorie Row

If we are working on our double-unders, spend 40 seconds of the minute in practice for accumulating max repetitions. At the 40 second mark set down the rope,
sub wt situps for GHD

Murph

V3 CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run or Skip Rope for 60 seconds…

2 Rounds:

3 Spiderman + Reach (each side)

3 Samson Lunge Stretches (each side, 1s pause)

3 Walkouts

5 Slow Dowel Overhead Squats

Rest ~1:00

1 Round:

5 Scap Retractions (off pull-up bar)

7 Pushups

10 Air Squats

Rest ~1:00

1 Round:

Run 200 Meters

1 Round of your partition style today (example, 5/10/15)

A: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
If you did Murph yesterday then do WODS B-D

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15/12 Calorie Row

15 Wallball Shots

Rest 3:00

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Burpees

15 Kettlebell Swings (53/35)

Rest 3:00

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Sumo-Deadlift High Pulls (75/55)

15 Overhead Squats (75/55)

Blind Side

V3 CrossFit – CrossFit

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Metcon (Time)

Performance

For time:

100-ft. dumbbell overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. rope climb, 10 ascents

50 wall-ball shots

100 double-unders

100-ft. dumbbell overhead walking lunge

Metcon (Time)

For time:

100-ft. dumbbell walking lunge (55,35)

300 Single-unders

35 wall-ball shots

15-ft. rope climb, 5 ascents

35 wall-ball shots

300 singleunders

100-ft. dumbbell walking lunge

Metcon (Time)

1500/1000m Row

Wild Dog

V3 CrossFit – CrossFit

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Metcon (Time)

Rest exactly 1:00 after each station, and include the rest times in the total time.

800 Meter Run

25/15 Calorie Assault Bike

400 Meter Prowler Push (45/Empty)

25/15 Calorie Assault Bike

800 Meter Run

Metcon (Time)

36 Kb Swings

9 T2B

24 Kb Swings

15 T2B

12 KB Swings

21 T2B

Jolly Rancher

V3 CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds:

2:00 Light Row

4 Samson Stretch Lunges (5 second hold in each) –

8 Alternating Spiderman and Reach –

12 Russian Baby Makers

3 Rounds:

5 Strict Pull-Ups

10 Russian Kettlebell Swings

15 AbMat Sit-Ups

Barbell Warmup (Empty BB)

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Power + Power Jerk

Alternating “On the Minute” x 12 (6 Rounds):

Odd Minutes – 3 Power Cleans

Even Minutes – 3 Push Jerks

We will be climbing in loading every 2 minutes.

Minutes 1-2 – 60% of 1RM Clean and Jerk

Minutes 3-4 – 65% of 1RM Clean and Jerk

Minutes 5-6 – 70% of 1RM Clean and Jerk

Minutes 7-8, 9-10, 11-12… continue to build.

Metcon (Time)

For Time:

3 Rounds of Cindy, 12 Clean and Jerks (135/95)

2 Rounds of Cindy, 9 Clean and Jerks (135/95)

1 Round of Cindy, 6 Clean and Jerks (135/95)

1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats

X Marks the Spot

V3 CrossFit – CrossFit

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Warm-up (No Measure)

500 Meter Row, 10 Spiderman and Reach, each leg

400 Meter Row, 8 Walkouts

300 Meter Row, 6 Inchworms

In each row, gradually build from a slow pace to a medium pace.

3 Rounds:

200 Meter Run, 7 Kettlebell Swings, 5 Pull-Ups

Metcon (Time)

3 RFT

Max Strict Pull-Ups

15 Dumbbell Bench Press

20 Sit-Ups

25 Hip Extensions

200 Meter Kettlebell Carry*

0-50m – At the hang (“Farmers Carry”)

50-100m – Front Rack position

100-150m – At the hang

150-200m – Front Rack position

DL + HSPU

12:00 EMOM

Odd Minutes – 3 Deadlifts (building)

Even Minutes – 3 Deficit Kipping HSPU
Athlete’s choice on both the deadlift weight and the deficit kipping HSPU.

On both, athletes are free to climb in both weight on the deadlift and deficit on the HSPU.

Jelly Fish

V3 CrossFit – CrossFit LITE

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Metcon (3 Rounds for weight)

Wave #1

On the 00:00 – 6 Back Squats @ 68% of 1RM Back Squat

On the 2:00 – 4 Back Squats @ 73% of 1RM Back Squat

On the 4:00 – 2 Back Squats @ 78% of 1RM Back Squat

Rest 3:00

Metcon (3 Rounds for weight)

Wave #2

On the 7:00 – 6 Back Squats @ 73% of 1RM Back Squat

On the 9:00 – 4 Back Squats @ 78% of 1RM Back Squat

On the 11:00 – 2 Back Squats @ 83% of 1RM Back Squat

Rest 3:00

Metcon (3 Rounds for weight)

Wave #3

On the 14:00 – 6 Back Squats @ 78% of 1RM Back Squat

On the 16:00 – 4 Back Squats @ 83% of 1RM Back Squat

On the 18:00 – 2 Back Squats @ 88% of 1RM Back Squat

10-Rep Front Squat

On the 21:00 – 10 Front Squats @ 60% of 1RM Back Squat