WHERE: The Armory
WHEN: 0600, 1130 and 1700

DWOD
- Run (3) three 300 yard shuttles.
- Rest 5 minutes between shuttles.
- 300 yard shuttle runs are completed with (6) six 50 yard sprints.

The objective is the change of direction; the ability to accelerate, decelerate into the turn, plant at the line and explode into a sprint.

SWOD
REST

EWOD
TBA

I know, really I know. This will come as a shock, but brace yourself:

Getting strong is good for you.

Yeah I said it. Okay seriously, don’t just take my word for it. Read about it in this article.

WHERE: The Armory
WHEN: 0600, 1130 and 1700

DWOD
“The Beast”
As many rounds as possible in 20 minutes of:
6 SDLHP
6 Burpees
6 Power Snatch
M=65 lbs/W=45 lbs for the SDLHP and power snatch.

SWOD
Apprentice/Craftsman:
Bench 5 reps @75% of 1RM
Bench 3 reps @85% of 1RM
Bench 1 rep+ @95% of 1RM

All Levels: BB Bent Over Row 5@70%, 2×5@75%, 2×5@80%

EWOD
REST

Sounds heavy too…anyway check out Park’s deadlift PR. Really good form throughout, just a slight hip raise on the pull. Note the he doesn’t dump it at the top.

Park's PR

WHERE: The Armory
WHEN: 0600, 1130 and 1700

DWOD
HERO WOD
“Mr. Joshua”
5 rounds of:
Run 400 meters
30 Glute‐ham sit‐ups
15 Deadlifts (250#)

SWOD
Apprentice/Craftsman: Rest

Expert: Rest

Elite:
PM WOD:
Snatch 2@50%, 2@60%, 1@70%, 1@ 80%, 1@85%, 1@90%, 3×1@95%
Squat 5RM

EWOD
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

WHERE: The Armory
WHEN: 0600(?), 1130 and 1700
WHAT:

DWOD
For Time:
1000m Row
50 Barbell Jumps Squats
30 each arm Renegade Row (M=35/F=20)

SWOD
Apprentice/Craftsman:
Press 3 reps @70% of 1RM
Press 3 reps @80% of 1RM
Press 3 reps+ @90% of 1RM

Expert: Clean 5×3

Elite: Clean Deadlift+High Hang Muscle
Clean+Front Squat+Push Press
3×10ea AHAP
3 Position Clean (Floor, Knee, & High Hang) 3ea@50% 3ea@55% 3×3@60%

EWOD:

3×3 min intervals w/3min recovery between intervals.

Objective is to hold the Highest AVE. pace for Run and Swim….Bike and C2, Highest AVE. Watts

WHERE: The Armory
WHEN: 0600(?), 1130 and 1700
WHAT:

DWOD
AMRAP in 10 minutes:
3 Deadlifts (M=315#/F=185#)
5 Handstand Push Ups
Sprint 50 meters

SWOD
Apprentice/Craftsman:
Squat 3 reps @70% of 1RM
Squat 3 reps @80% of 1RM
Squat 3 reps+ @90% of 1RM

Expert: Rack Jerks 1, 1, 1, 1, 1

Elite: Power Snatch 2, 2, 2, 2, 2, 2, 2
Snatch Push Press 1, 1, 1, 1, 1

EWOD: Rest

Q’s article “Why I Crossfit” was published today on the Crossfit.com Affiliate Blog. Everyone say hi to the mad influx of hits here that will start in 3…2…1…GO!

WHERE: The Armory
WHEN: 0600(?), 1130 and 1700
WHAT:

DWOD
“Amanda”
For time:
9‐7‐ 5 reps, of:
Muscle‐up
Squat snatch (M=135/F=85)

SWOD
Rest.

EWOD:

Time trials

Run: 2.5 miles

C2: 2000m

Work on race pace (whichever race you may be training for) or just work on pacing in general for the duration.

WHERE: The Armory
WHEN: 0600(?), 1130 and 1700
WHAT:

DWOD
For time:
21‐15‐9 reps of
OH Squat (M=115lbs/F=80lbs)
Burpee Box Jump (M=24”/F=20”)

SWOD
Apprentice/Craftsman:
Bench 3 reps @70% of 1RM
Bench 3 reps @80% of 1RM
Bench 3 reps+ @90% of 1RM

Expert: Press 8×3 @ 65% of 1 RM (45 secs rest)
*work on moving the bar as fast as possible

Elite: Turkish get‐ups 3×5 each arm AHAP Towel Pull‐ups 3×10

EWOD: Rest