
4/30/2019 - Total reps for time
M-1: Push Press
5RM, then 90%x5x2
Notes
To clarify, 90% is of today's 5RM. M-2: 4 Rounds for Total Reps:
1:00 Dumbbell Thrusters
1:00 Row (Calories)
1:00 Rest
Option A: 50/35#
Option B: 35/20#
Option C: 20/10#
GEAR: 3

4/29/2019 - Cleans Inverted
M-1: Clean 10x2 on 1:30
Option A: 10x2 Squat Cleans, start at ~70%.
Option B: 10x 2 Power Clean + Front Squat
Option C: 10x2 Hang Power Clean + Front Squat
Notes
Athletes build over the first three sets to a weight which is challenging but submaximal, leaving one good rep in the tank. Use 90-95% of that set for the remaining two sets. M-2: 21-15-9 For Time:
Option A:
Power Clean, 115#/75#
Handstand Pushup
Option B:
Power Clean, 75/55#
Modified HSPU
Option C:

4/28/2019 - Cleans on Cleans
Sunday Hero WOD- "Manion" First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. 7 Rounds for Time 400M Run 29 Backsquats (135/95) M-1: Clean and Jerk
10x2 on 1:30
Option A: Start at ~70%
Option B: Power Clean + Front Squat + Jerk
Option C: Hang

4/27/2019 - Back Run Buy-In
M-1: Back Squat
5-5-5-5-5
Notes
Athletes build over the first three sets to a weight which is challenging but submaximal, leaving one good rep in the tank. Use 90-95% of that set for the remaining two sets. M-2: AMRAP 12:00
Option A:
Run 800m Buy-in
Then AMRAP
7 Deadlifts 225/155#
14 Toes to Bar
Option B:
Run 600, Buy-in
Then AMRAP
7 Deadlifts 155/105#
14 Knee Raises
Option C:
Run 400m Buy-in
Then AMRAP
7 Deadlifts 95/65#
14 Abmat Situps
GEAR: 2.5

4/26/2019 - CORRECTED!
M-1: Dumbbell Bench Press
10-10-10-10-10
Notes
Athletes build over the first three sets to a weight which is challenging but submaximal, leaving 1-2 good reps in the tank. Use 90-95% of that weight for the remaining two sets. M-2:
M-2: 3 Rounds for time: Option A: 8 Turkish Getups, Left 50/35# 8 Turkish Getups, Right 2 Legless Rope Climbs Option B: 8 Turkish Getups, Left 35/20# 8 Turkish Getups, Right 3/2 Rope Climbs Option C: 6 Turkish Getups, Left 6 Turkish Getups, R

4/25/2019 - Excuse me, Waiter?
M-1: Power Snatch
10x2 on the 1:30
Option A: Start at ~ 70%
Option B: 10x2
Option C: 10x3 Hang Power Snatch M-2: AMRAP 15:
Option A:
10 Single Arm Kettlebell Waiter Squats, 53/35#, left
10 Single Arm Kettlebell Waiter Squats, 53/35#, right
20 Burpee Box Jump Overs, 30"/24"
30 Kettlebell Sumo Deadlift High Pulls, 53/35#
Option B:
10 Single Arm Kettlebell Waiter Squats, 35/26#, left
10 Single Arm Kettlebell Waiter Squats, 35/26#, right
20 Burpee Box Jump Overs,

4/24/2019 - Workout then 800's
M-1: 3 Rounds For Time:
Option A:
60 Double Unders
20 Hang Power Clean & Jerk, 75#/55#
Option B:
30 Double Unders
20 Hang Power Clean & Jerk, 45/35#
Option C:
120 Single Unders
20 DB Hang Power Clean & Jerk (light)
Target Time: 6-10:00
Gear 3 M-2: Run
Option A/B:
3x800m Rest 1:1
Option C:
3x400m Rest 1:1
Sub 1000m Row or 2000m Bike

4/23/2019 - The 7's
M-1: 15:00 Volume Accumulation:
Option A:
1-5 Bar Muscle-ups
5-15 Handstand Push ups
50' Dumbbell Bear Crawl
Option B:
2-5 C2B/Pull up/JMU
5-10 Modified Handstand Push ups
50' Dumbbell Bear Crawl
Option C:
10 Ring Rows
10 Pike Push ups
50' Low Bear Crawl M-2: AMRAP 14:00
Option A:
7 Overhead Squats 145/100#
21 Pull ups
42 Walking Lunges
Option B:
7 Overhead Squats 115/75#
21 Jumping Pullups
42 Walking Lunges
Option C:
7 Barbell Overhead Squats or F

4/22/2019 - #TBT The 2010 Games
M-1: Push Press
5-5-5-5-5
Notes
Athletes build over the first three sets to a weight which is challenging but submaximal, leaving one good rep in the tank. Use 90-95% of that set for the remaining two sets. M-2: "Air Force" 2010 CrossFit Games WOD
For Time:
Option A: 95/65#
20 Thrusters
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
4 Burpees at the top of each minute
Option B: 75/55#
20 Thrusters
20 Sumo Deadlift High-Pulls
20

4/21/2019 - This one is Core-able!
M-1: Dumbbell Bench Press
10-10-10, 2x10
Notes
Athletes build over the first three sets to a weight which is challenging but manageable, leaving 2-3 good reps in the tank. Repeat for two more sets.
M-2: AMRAP 20:00 Option A: 1:00 L-sit (rings or parallettes) 30 Abmat Sit ups 1:00 Handstand hold 30 American Kettlebell Swings, 53/35# Option B: 1:00 L-sit or tuck hold (box) 30 Abmat Sit ups 1:00 Handstand Hold (wall or box) 30 American Kettlebell Swings, 35/26# Option C: