WOD Tuesday June 23rd

Warm up: Plate ground to overhead x 15 / push ups x 20

  1. Push press + Jerk: 5 x 2 @ 90% (end each set of push presses with 1 jerk)

2. 45 lb weighted pullup x max reps

Rest 3 minutes

35 lb weighted pullups x max reps

Rest 3 minutes

25 lb weighted pullups x max reps

Rest 3 minutes

35 lb weighted pullups x max reps

Rest 3 minutes

15 lb weighted pullups x max reps

Rest 3 minutes

Pullups x max reps

Don’t even think about kipping.

2. As many rounds as possible in 8 minutes of:

4 Kneeling squat jumps

4 Handstand pushups

WOD Wednesday June 17th

Warm up: 2 minutes on a thing / empty barbell thrusters / 20 walking lunges

“Daniel”

  • For Time
  • 50 Pull-Ups
  • 400 meter Run
  • 21 Thrusters (95/65 lb)
  • 800 meter Run
  • 21 Thrusters (95/65 lb)
  • 400 meter Run
  • 50 Pull-Ups

CrossFit: Forging Elite Fitness: Thursday 060615

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.

“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”

The “Daniel” Hero WOD was first posted on crossfit.com as the workout of the day for June 15, 2006 (060615).

WOD Friday June 12th

Warm up: Empty barbell work

  1. Power clean 8 x 2 @ 80%

2. For time:

20 Handstand pushups

18 Reverse burpees

16 Hang power cleans @ 115 / 83

14 Handstand pushups

12 Reverse burpees

10 Hang power cleans @ 135 / 93

8 Handstand pushups

6 Reverse burpees

4 Hang power cleans @ 155 / 103

2 Jerks @ 155 / 93

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