Dead lift 5×5


AMRAP 8 minutes:

Max Reps push Press 95/65#

50 Double Unders each time you break
Rest 4 minutes

AMRAP 8 minutes:
Max Reps Hang Power Cleans 135/95#

200m Run each time you break

*Break = if you pause to rest or re-grip or drop the bar, i.e. you can’t rest on your shoulders or hips that’s a break. Score total Press and Clean reps.

Cash Out

45 second plank hold 15 seconds rest x3


100m sprint x10 with 1 min rest between each


30 KB swings

30 Russian twists 

30 box jumps 

20 KB swings

20 Russian twists

20 box jumps 

10 KB swings

10 Russian twists

10 box jumps 

Back squat 3×5, pause 3 second hold at bottom each rep 

For time
3 rounds 
15 Front squats
20 sit-ups
50 double-unders
Then 400m


Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 min


U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

EMOM: 10 min

2 power snatch 

WOD: 15 min amrap 

50m farmer carry

20 sit up

10 jumping squat

5 burpee


3, 2, 1 Deadlift



push ups

Overhead squat

400 meter run


Build up to 1 rep max power clean


20 min EMOM

3 clean/HSPU

“Dirty Thirty”

-30 Box Jumps 20″

-30 Jumping Pull-Ups

-30 KB Swings 53#/35#

-30 Walking Lunges

-30 KTE

-30 Push Press

-30 Back Extensions

-30 Wall Ball Shots

-30 Burpees

-30 Double Unders

Suffer together Saturday 

18 minute Partner WOD 
Start with 2 reps, and every round add 2 reps 
Burpee box jumps
Goblet squats
KB swings
100 M run with wall ball
– while one partner works, other partner to hold wall ball. If you drop the ball, 3 burpee penalty

Running Cindy

20 min AMRAP

5 pull up

10 push up

15 air squat

100m sprint

    CrossFit Journal: The Performance-Based Lifestyle Resource