Category Archive

3 Rounds for Time (In a Team of 3)

2,000 meter Row
14 Dumbbell Thrusters (22.5/15kg) 34 Kettlebell Swings (32/24 kg) 484 Double-Unders
108 Burpees
2,000 meter Row
18 Deadlifts (100/70 kg)

45min CAP

Background: This Hero WOD is dedicated to Pierce County Officer Daniel McCartney who ended his watch on January 8, 2018. He was a police officer for many years, a Navy vet, a coach at CrossFit Yelm @crossfityelmwod (Yelm, WA, USA), and a father of 3.

For time:
50/40 Calories of Rowing
40 Deadlifts 100/70 kg
50/40 Calories of Rowing

3 sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)

Rest 2 minutes

“Baseline Interval Test”
Every 5 mins, for 30 mins (6 sets) for times:

10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots 9/6 to 10-foot note Wall Ball height!

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Every 90 secs, for 4:30 mins (4 sets): Squat Jerk x 4 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

Every 2 mins, for 12 mins (6 sets): Split Jerk

Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk
Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk

2min Couch Stretch per side

Spend Remaining time rolling out

400 Meter Run
40 Kettlebell Swings 24/16 kg
20 Burpee Box Jump-Overs 24′/20′
400 Meter Run
30 Kettlebell Swings
15 Burpee Box Jump-Overs
400 Meter Run
20 Kettlebell Swings
10 Burpee Box Jump-Overs
400 Meter Run
10 Kettlebell Swings
5 Burpee Box Jump-Overs

12min to find 3rm Thruster. (share a barbell)

Rest 6 min

“Filthy Fifty”

50 Box Jumps 24’/20′
50 Jumping Pull-Ups
50 Kettlebell Swings 24/16 kg
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses 20/15 kg
50 Back Extensions
50 Wall Ball Shots 9/6 kg
50 Burpees
50 Double-Unders

Every 4 mins, for 32 mins (8 sets) for max load:

400 Meter Run
12 Toes to Bar
3 Power Cleans

Athletes may only take 3 attempts at the cleans per set but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as the number of attempts made – e.g., 150 kg; 22/24. Athletes may use as much time as they would like to accomplish the work in each period but must complete all three elements in order for the round score to count.

“The Eagle”

8 rounds for max load of:
8 Kettlebell Front Squats
20 m Kettlebell Farmer’s Carry

This is a test from the legendary Dan John and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting them down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 m. You’ll repeat this 8 times – 64 total squats and 160 m of farmer’s carry.

3 sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work

Every 10 mins, for 40 mins (4 sets) for times:

1000 Meter Row
20 Box Jumps (24′′/20′′ – jump up, step down)
10 Wall Walks
5 Ring Muscle-Ups