Wide Stance Box Squat
5 x 5

Sumo Deadlift
6 x 3

4 Rounds
Length Sled Drag
15 Hollow Rocks
rest

AMRAP in 7min
9 Deadlift
6 Box Jumps
3 Bar MU

Rest

AMRAP in 7 min
9 Hang Power Clean
6 OHS
30 DUs

Press
3 x 5

“Helen”
400m Run
21 KB swings
12 Pull Ups

Front Squat

AMRAP in 5 Minutes:
10 Ring Rows
20 DU’s

10 Rounds

5 Power Clean
5 Burpee
100m Run or 15 Cal Bike

rest

Pause Bench Press

Every Minute on the minute for 14 min:
Odd: 6 KB Goblet Squat + 6 AKB Swings
Even: Seconds Box Jumps

10 rounds
:30 Bike
rest
:30 SB Hang Sq Clean
rest

Wide Stance Box Squat
5 x 5

“Luck O’ The Irish”
Dublin Unders
The Irish Rower
Pot O’ Gold Swings
Kiss The Blarney
Peace Wall Balls
Irish I Could Do Muscle Ups

4min AMRAP
4 Hang Power Snatch
4 Pull Ups

rest

4min AMRAP
6 Front Squat
6 Burpees

rest

4min AMRAP
8 Shoulder to OH
8 Box Jumps

Floor Press

4x
Handstand Walk
Rest
Lengths Farmers Carry
Rest
Sprint
Rest

Deadlift off Blocks

Dimmel Deadlift
3 x 20

AMRAP in 6min:
Sandbag TGU

AMRAP in 20 min:
10 cal row / 25 KB Swings
10 Thrusters
10 Pull ups

3 x
8 Press
10 Ring Rows

AMRAP in 4 min
10 DB Push Press
10 Box Jump

Rest

AMRAP in 4 min
30 DU’s
10 Burpees

“Iron Lung”

For Time:
40 Wall Balls
400m Row

30 Wall Balls
300m Row

20 Wall Balls
200m Row

10 Wall Balls
100m Row

Ted requested this beauty back in January. You can leave him a thank you note on the white board.

Front Squat Box Squat

Chair Deadlift

Partner WOD in 15 min
15 Cal Row
12 Goblet Squat
9 Burpee Box Jump Over

AMRAP in 12 minutes

3 Ground to Overhead
12 SB Walking Lunge
24 DU’s

Sling Shot Bench

3 x
12 DB Row
12 Seated DB OH Press

Abs
10 x Weighted crunches
10 x Hanging leg raise
20 x MB Russian Twist

Wide Stance Box Squats

Glue Ham Raise
4 x 8

For time:
100 RKB Swings
50 DB Step Ups

AMRAP in 20
10 Deadlift
15 Hang Power Cleans
20 Squats
25 Cal Bike

Bench w/ Bands
3(2 x 5)

AMRAP in 10
20 Box Jumps
10 HSPU

3 Rounds
1000m Row
42 KBS
24 Pull Ups

Front Squat Box Squat
12 x 2

Deadlift
8 x 1

AMRAP in 7 Min
3 Body Row
3 DU’s
+ 3 reps each round.

7 Rounds
300m Row
10 Push Press
5 Burpee

rest

Dead Press

6 Rounds
3 Muscle Ups
3 Hang Squat Clean

Deficit Sumo Deadlifts

4x
8 RDL
Band Abduction

Bulgarian Split Squat
100 Reps

5 Rounds:
20 Wall Balls
15 American KB Swings
60 DU’s
15 Box Jumps
20 cal Bike
Rest

8 – 9am
TGU
Max Reps in 12 Min
55/35

5 Rounds
15/12 Cal Row
10 SB Clean

8:30 – 10:30am
CrossFit Games Open WOD 17.1

3 rounds

15 Deadlift
15 Front Squat
15 Push Press
30 Lunges

CrossFit Open WOD 17.1. Sign in by 10pm tonight for either Friday at 6:15pm or Sunday at 8:30am.
If you are not signed in, you will not be added to the heat schedule.

Box Squat
12 x 2

Deadlift Isometrics

4 x
Reverse Lunge Row
25 RKB Swing

3 rounds:
30 Box Jumps
15 Pull Ups
5 Man Makers