Part A Australian CrossFit Championship Event 6 50 Wallballs (20/14) Immediately followed by 4 Rounds of: 14 Bar-facing Burpees 7 Overhead Squats (135/95) *Rx weights for the actual event were 155/110, in case anyone is feeling extra saucy. Part B 3 Sets using Dumbbells: 5 Front Delt Raises 5 Side Delt Raises 5 Reverse Flies Max Hammer Curls No rest between movements, 2 minutes rest between rounds.
A. Complete as many rounds and reps as possible in 5 minutes of: 12 Push Presses (95/65) 8 Overhead Reverse Lunges Rest 2 minutes, and when the running clock reaches 7:00… B. Complete as many rounds and reps as possible in 5 minutes of: 6 DB Deadlifts (50/35) 4 DB Hang Squat Cleans Rest 2 minutes, and when the running clock reaches 14:00… C. Complete as many rounds and reps as possible in 5 minutes of: 8 Pull-Ups 8 Push-Ups
Part A Every 3 Minutes for 15 Minutes Dimmel Deadlift 20 Seconds Rest 20 Seconds Wall Leaning Dimmel 20 Seconds Rest 30 Seconds Sumo Deadlift x 2 reps Part B “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups Scaled Version if you don’t have HSPU with 2 mats or less. Scale Weights as needed, remembering that “Diane” should be under 10 Minutes. 21-15-9 Deadlift (225/155) Dumbbell or Kettlebell Push-Press (50/35)
Part A 3 Sets Sandbag Bulgarian Split Squats x 10-12 Right Leg Rest 30 Seconds Sandbag Bulgarian Split Squats x 10-12 Left Leg Rest 30 Seconds 20 Seconds Jump Overs Rest 2 Minutes Part B 5 Rounds for Time 20 Wallballs (30/20) 8/4 Strict Chest to Bar Pull-ups (Scale is jumping chest-t0-bar) 30 Double-unders (Scale is double under attempts, no singles) 12 Minute time cap
Part A 3 sets Rope Pull Rest 30 Seconds Sandbag Floor Press x 10-12 Part B “The Chief” 3 Minute AMRAP / 1 Minute Rest 3 Power Cleans (135/95) 6 Hand Release Push-ups 9 Air Squats *Complete 5 sets. Pick up where you left off the previous set. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike...
MLK “Up to the Mountain” (The final speech of Dr.King April 3rd, 1968) In teams of 2 5 Rounds (Number of days to march from Selma, AL to Montgomery, AL) 54 Calorie Row (Number of miles marched between the above cities) 35 Sandbag box step-ups (Age of Dr. King when he was chosen as the youngest recipient of the Nobel Peace Prize) 39 Burpees (Age of Dr. King when he was assassinated) 40 Minute time cap I have read many of Dr. Martin Luther King Jr.’s speeches over the years. His message of forgive...
Part A 6 sets of Push press + Jerk 1+2 Time cap 20 minutes Part B Open WOD 12.3 18 Minute AMRAP 15 Box Jumps (24/20) 12 Push Presses (115/75) 9 Toes-to-Bars Or Open WOD 13.2 10 Minute AMRAP 5 Shoulder-to-Overhead (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20)