"Bazooka"...

For Total Reps, AMRAP 7
(Ascending Ladder: 3/3, 6/6, 9/9, etc)
Box Jumps 30
Russian Kettlebell Swings 70

15+19 reps Rx 

LAST WOD as a box owner! 

Box Squats 3-3-3 & "Breathless"...

Box Squats 
105# x 5
135# x 5
190# x 3
215# x 3
245# x 3

"Breathless"
3 rounds of;
10 Box Jumps (30)
15 C2B Pull Ups
20 Abmat Sit Ups
9:17 Rx

Back Squat 3x3 - 280# (5# PR!)


"Takeoff"
10-8-6-4-2 reps of:
Back Squat (135)
Box Jumps (30)
4:37 Rx

"Revolution"...

2 rounds for time:

15 Power Snatch (95)

15 Box Jump (30)

15 Strict HSPU

 11:29 Rx

‎"Rope Burns"...

10-9-8-7-6-5-4-3-2-1 reps of:

Double Unders

Box Jumps (30)

12:15 Rx

* Pretty happy since it took me 16 minutes to get 60 double unders last Sunday. The work seems to be paying off. I am doing them single-double but at least I am stringing 7-8 together.

“31 Heroes”...

AMRAP 31:

8 Thrusters (155)

6  Rope Climbs  (15 feet)

11 Box Jumps  (30)

4 rounds plus 8 reps (I did 45# DB Thrusters) 4 roinds plus

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

OHS 5-4-3-2-1 / "Jumper Cables" & "AAA Battery Acid"...

Overhead Squat - 5, 4, 3, 2, 1
5 x 95
4 x 135
3 x 165
2 x 185
1 x NONE (wrist hurt after 4th set)

Then:

"Jumper Cables"
5,4,3,2,1 reps of:
• Bench Press (185)
• Box Jumps (30)
1:39 Rx

Finish with:

"AAA Battery Acid"
5,4,3,2,1 reps of:
• Deadlift (185)
• Box Jumps (30)
1:21 Rx

(Regular Battery Acid is 315# Deadlift)

"Goat Killer"...

Today's WOD, “Goat Killer,” is designed to get you to do just that.

A CrossFit “GOAT” is a movement that you just hate; that you pray will not turn up in a WOD. You will do the following: 

5 minutes of (your most loathed
movement)

4 minutes of (your second most hated movement)

3 minutes of (your third most despised movement)

2 minutes of (your fourth most detested movement)

1 minutes of (your fifth most scorned movement)

Report your total reps and movements chosen to the whiteboard.

There will be no barbell movements. Choices of movements are:

wall balls, muscle-ups, pistols, burpees, air squats, row (for calories), ball slams, kettlebells swings (HEAVY, perhaps), ring dips, push ups (chest clap), 100 M runs, sit-ups, pull-ups, rope climbs, box jumps, double-unders, or handstand push-ups.

EMBRACE THE SUCK!!!

Today's "Goat Killer" looked like this:

5 Minutes of Double Unders - 40 reps

4 Minutes of Rowing - 53 calories

3 Minutes of Box Jumps (30) - 28

2 Minutes of Wall Balls (30) - 14

1 Minute of HSPU - 5

As Rx