WOD

Strength:

 A. Three sets for max reps:
Stationary/ Ring Dips for Max Reps (pause at full elbow extension every rep)
Rest 1 minute inbetween sets

B. Three sets for max reps of:

 Toes to bar then drop into max set of push ups

Rest 90 Seconds between sets

C. 10 Minutes to establish a 1 rep heavy clean

WOD:

1 Mile run for time for time

**No Strength

 2012 CrossFit Games Regional WOD #4

WOD:

50 Back Squats 135/95

40 Pullups

30 Shoulder to OH 135/95

50 Front Squats 95/65

40 Pullups

30 Shoulder to OH 95/65

50 Overhead Squats 65/45

40 Pullups

30 Shoulder to OH 65/45

 

 

Strength:

15-20 Minutes to establish 1 rep max snatch

WOD:  15 AMRAP

3 Thrusters 95/65

3 Pull Ups

6 Thrusters 95/65

6 Pull Ups

9 Thrusters 95/65

9 Pull Ups

12,15 ,18 etc.. (Add up total reps to determine points)

WOD

Buy in

1000 meter rro

6 RFT

20 Box jumps 24/20

20 Pull-ups

20 Shoulder to overhead 95/65

Strength

Back Squat

10,10,6,6,4,4

WOD

4RFT

10 Deadlifts 225/185

20 Wall Balls

 

Down the road, in a gym far away
A young man was heard to say
“No matter what I do, my legs won’t grow!”
He tried leg extensions, leg curls, leg presses too
Trying to cheat, these sissy workouts he’d do!
From the corner of the gym where the big guys train
Through a cloud of chalk and the midst of pain
Where the big iron rides high, and threatens lives
Where the noise is made with big forty-fives
A deep voice bellowed as he wrapped his knees
A very big man with legs like trees
Laughing as he snatched another plate from the stack
Chalked his hands and monstrous back
Said, “Boy, stop lying and don’t say you’ve forgotten!
Trouble with you is you ain’t been SQUATTIN’!”

– Jeff “MADDOG” Madden

Strength

Bench Press  5×10

WOD

5RFT

400 Meter run

30 Sit-up

20 Push-ups

Cash out

50 calorie row

“Curls. Big arms are fun, and if their training doesn’t interfere with the rest of the program, wait till everybody’s gone, like I do.”  Mark Rippetoe

 

Hammer” HERO WOD

Five rounds, each for time, of:
Power clean, 5 reps 135/95
Front squat, 10 reps135/95
 Jerk, 5 reps135/95
20 Pull-ups
Rest 90 seconds

Post time of each round

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

 

Strength

Dips or rig dips BODYWEIGHT

5 rounds to failure rest 1 min between rounds

WOD

3 RFT

10 KB swing 70/55

20 Burpees

30 Ball slams 30/20

40 Sit-ups