WOD

“Ceiling Fan”

Conditioning:

“Ceiling Fan”

For Time:

21 Clean and Jerks (155/105/05)

100 Double Unders

21 Clean and Jerks (155/105/95)

On the Minute: 7 Wallballs (20/14/10)

“Big Floyd”

Memorial WOD

800M run

25 deadlifts 135/95

25 burpees

800m run

25 squat cleans 135/95

25 burpees

800m run

25 push presses 135/95

25 burpees

800m run

25 clusters 135/95

25 burpees

800m run

Strength:

Back Squat (on the 1:30x 5 sets)

WOD:

12 MIN AMRAP

10 Barbell Facing Burpees

20 TTB

Strength:

Clean and Jerks

work to a heavy single

WOD:

For time:

21-15-9 reps of

Squat Cleans 155/125/105

Box Jumps 24/20/16

HSPU

Conditioning: 5 Rounds x 3 MIN AMRAP

60 Double Unders OR 12O singles

20 Jumping Lunges total

Max Rounds of Dumbbell “Macho Man” (50’s/35’s)

Rest 1 Minute Between Rounds

* 1 Round of Double Dumbbell “Macho Man”:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

Boulder CrossFit – CrossFit

Deadlift (5×3)

Metcon (Time)

For Time:

15/12/10 cal bike

9-12-15:

Deadlfts (205/145/125)

Lateral Barbell Burpees

15/12/10 cal bike

Boulder CrossFit – CrossFit

Shoulder Press (5×3)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

5 rounds for time:

200m run

10 Alternating Single Dumbbell Power Clean and Jerk 50/35lbs

10 Deadlifts 155/125/105

10 barbell facing burpees