CROSSFIT
Back Squats 10×3 @80%
Complete 10 sets of 3 reps at 80% of your 1 rep max


AMRAP 7 (T2B-PU Complex Ladder Up)
25 Double Unders
1 Toes to Bar – Pull up complex
*add 1 T2B-PU complex each round


ENDURANCE
Mile run for time

CROSSFIT
Death by Power Snatch (20 minutes)
Minute 1: 1 Power Snatch 95/65
Minute 2: 2 PS
*Add 1 Rep each minute for 20 minutes.
**Once you fail to complete all the Power Snatches for that minute, go to 2 Squat Snatches each minute for the remainder of the time.

CROSSFIT
3 Rounds for Time (15min Cap)
Run 400m
10 DB Push Press 50/35
20 Box Jump Overs 24/20
*If your FIRST ROUND takes more than 5min, cut the run down to CFC. Everyone starts the first round with 400m.


THEN:
Coach’s choice skill/core work

ENDURANCE
400 meter run
600 meter run
800 meter run
1600 meter run
800 meter run
600 meter run
400 meter run

CROSSFIT
Jenny
Complete as many rounds as possible in 20 minutes of:
20 Overhead Squats 45/35
20 Back Squats 45/35
400m Run

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state.

ENDURANCE
Buy In: 1 mile run
100 DB lunges 50/35
80 wall balls
60 DB Push press 50/35
40 Burpees
20 Pull-ups
Cash out: 100 calorie row
** every 6 minutes run 300 meters
Break up reps however you like.

CROSSFIT
Partner WOD – AMRAP 22
Partner 1:
21-cal. row
12 handstand push-ups
3 rope climbs, 15-ft. rope
Partner 2: CFC Farmers Carry 50/35 DB each hand
*Switch after Partner 2 completes the Farmers Carry. Pick up where Partner 1 left off.

CROSSFIT
5 Rounds For Time
7 Hang Power Cleans 185/125
21 Kettlebell Swings 53/35
CFC Run


ENDURANCE
4 x 1600 Repeats RI: 4 Minutes

CROSSFIT
Deadlift 5-5-3-3-3-1-1-1
*Increase load each set
*log heaviest load for 5, 3, & 1 reps

7min Ladder Up by 2
2 DB Snatch 50/35
2 Box Jumps
*increase reps by 2 each round

CROSSFIT
Annie meets Spiderman

50* 40* 30* 20* 10*
Double-unders
Sit-ups
*3 Wall Walks after each round (begins and ends with chest and feet on the floor)


Then:
Shoulder and Hip mobility

ENDURANCE
Murph Active Recovery

CROSSFIT
Murph
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.