Midline with a partner – each complete 4 rounds :40 weighted plank (on elbows – plate on your back) Conditioning For time: 150 air squats 75 burpees 3000 meter row Post results to comments and/or SugarWOD.
Midline 3 sets 30 second hanging l-sit or hanging tuck 15 empty bar good mornings Conditioning For time: 75 double unders then, 18-15-12-9 dumbbell snatch (50/35) dumbbell thruster (50/35) calorie row then, 75 double unders Post results to… Read more »
Midline Accumulate 4 minutes of plank *penalty of 10 burpees every time you break Conditioning 4 rounds for time: 50 air squats 400 meter run Post results to comments and/or SugarWOD.
Midline 10 minute amrap for quality 1 wall walk 20 second hollow hold 20 second arch hold Conditioning 2 rounds for time: 50 kettlebell swings 50 wall balls 50 burpees *complete the work in a 4 minute work/1 minute… Read more »
Midline 6 wall walk into a 20 second wall facing hollow hold Conditioning In teams of 3 – alternating shared work 12 minutes max calorie bike rest 3 minutes 12 minute max prowler push (50 foot increments) Post… Read more »
Midline 3 sets 12 barbell roll outs (up to 115/85) 45 second overhead barbell hold Conditioning “Running Karen” 3 rounds for time 50 wall balls Run 400 meters Post results to comments and/or SugarWOD.
Midline 4 minute clock – as much hollow hold as possible 30 supermans Conditioning In teams of 2 – Work is shared evenly but switch as often as you would like. One person working at a time. For time:… Read more »
Midline 3 sets 15 arch to pike 5 inch worms to hollow (walk out beyond a plank) Conditioning In teams of 2 – alternate rounds 20 total rounds for time: 2 tire flips 5 burpees over the tire … Read more »
Midline 4 rounds 10 weighted abmat sit ups 15 double unders Conditiioning 14 minute amrap 20 kettlebell swings (53/35) 20 air squats 100 meter shuttle sprint Post results to comments and/or SugarWOD
Midline 4 sets 30 second hanging tuck or L-sit 15 barbell good mornings (light) Conditioning 6 rounds for time: 10 thrusters (95/65) 15 box jump overs (24/20) must be jumps unless it’s a safety concern sprint 200 meters rest… Read more »
Today's CrossFit WOD
Workout of the Day
Snatch Pull + Hang Snatch (knee) + Snatch
70% (of snatch 1RM) x 1+1+1 x 5 sets
*Complete sets on a 90 second clock.
Seven rounds for time of:
11 Dead-lifts, body-weight
100 Meter Sprint
In teams of 2, for time:
80 Toes to Bar
Post all results to Triib and/or comments
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.
This workout was first posted on crossfit.com as the workout of the day for Friday, October 31, 2014 (141031).