WORKOUT OF THE DAY
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8 minute AMRAP

Partners 

Partner A holds 135 / 95 locked out overhead while

Partner B does burpee box jump overs 

Switch off as necessary, weight has to be locked out for reps to count.  

Can step up or jump up.

Burpee can be parallel to box, doesn't have to face.

When two feet get on other side, rep counts. 

(If team of 3, only one at a time doing burpees)

10 minute AMRAP

Partners

A does fence run with a pair of plates

B is patiently waiting, flexing those forearms and grips :)

Keep switching off for max runs.

Hold the plates any way you want to. 

If you get out the door before buzzer, it counts.

Score is total fence runs. 

M use 45's

F use 25's

(Team of 3, only 1 working at a time)

5 minute AMRAP

Partners

Max Wallball shots 20/14

1 working at a time. 

For time - 

21 - 15 - 9 reps of 

Pistols 

KB Swings 53/35

RX + 70/53

then spend the rest of the class working up to a heavy Snatch single for the day. 

(Not power snatch, so it does include the squat.)

Terence Hatton

For Time (45 minute cap if needed)

1 mile run

25 Push Presses (155/105 lb)

50 Box Jumps

25 Deadlifts (155/105 lb)

50 Sit-Ups

25 Cleans (155/105 lb)

50 Pull-Ups

1 mile run

RX+ with a vest 

This Firefighter Hero WOD is dedicated to Terence "Captain Manhattan" Hatton, FDNY, Rescue 1, who was killed on September 11, 2001.

Terence S. Hatton, 41, of Manhattan, was a much-decorated fire captain of Rescue Company 1 in Manhattan and led his men into the north tower. His remains were recovered more than two weeks later.

The captain of an elite FDNY unit, Terry Hatton had received 19 commendations for bravery, including the department's Medal of Valor.

10 minute AMRAP

Fence Run

10 Air squats

5 Push Ups 

10 Situps 

Rest a few minutes, get set up, then - 

18 minute EMOM

Minute 1     4 Front Squats 155 / 105 (from the floor)

Minute 2     6 Strict Ring Dips  (sub Bench Dips)

Minute 3     8 Toes to Bar

RX + is 185 / 125

DOUBLE HELEN

3 rounds for time 

800 meter run

42 kettle bell swings 53/35

24 pull-ups 

For Time - 

Lift 20,000 pounds.

No separate male female today. 

All athletes.

Team up in 2s, 3s, 4s, whatever you're feeling. 

Any ground to overhead movement counts with anything you want to use.  

And ........

Wallballs count !!

Thrusters count !!

(As long as you hit legit below parallel)

Pick your team, choose your movements, math it out and get after it.  

One working at a time.  

Don't forget to start looking for a team mate and sign up for the Kivnon ThrowDown !!

It will be here before you know it. 

ANNIE

50 40 30 20 10 

double unders 

situps

then 

Work up to a heavy deadlift single for the day.  

5 Rounds For Time

400 meter Run

10 Burpee Box Jumps (24/20 in)

10 Sumo-Deadlift High-pull (95/65 lbs)

10 Thruster (95/65 lbs)

1 minute Rest

Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. 

He is survived by his wife Elvi, his mother Allison, and his father David. 

NASTY GIRLS

3 Rounds For Time

50 Air Squats

7 Muscle-Ups

10 Hang Power Cleans (135/95 lb)

When this "Nasty Girls" benchmark WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, Dec. 4, 2005 (051204), it wasn't posted with a name...it was just another workout of the day.

It was the video linked with, featuring Nicole Carroll (future CrossFit Director of Training and Certification), Annie Sakamoto (future CrossFit Games competitor) and Eva Twardokens (1992 and 1994 Olympic Games slalom skiier), doing the WOD that hooked countless men and women who now cite that video, titled "Nasty Girls," as the reason they started CrossFit

For those of you that's seen it before, the music is an instant giveaway - 

https://www.youtube.com/watch?v=i0nPnElcqgU

Substitute jumping muscle ups 

or 

10 chest to bars 10 ring dips each round.

Kivnon's "Dirty 30"

For Time -

30 Box Jumps (24/20 in)

30 Pull-ups

30 Kettlebell Swings (56/35 lb)

30 Alternating Lunges (left right equals 2)

30 Knees-to-Elbows (elbow, not tricep)

30 Barbell Push Press (75/55)

30 GHD Sit-ups

30 Wall Balls (20/14)

30 Burpees

30 Double-Unders

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