Five 3-minute rounds of:
185-lb. front squats, 10 reps
10 box jumps, 36-in. box
Row for max calories
Rest 3 minutes between rounds.
Post calories rowed each round to comments.
Rest Day
"Americans were making a lot of progress cutting back on sugary drinks. Now that’s stopped." The Washington Post.
Post thoughts to comments.
15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ball
75-lb. thrusters
Post time to comments.
5 rounds for time of:
Row 1,000 meters
200-m farmers carry, 45-lb. dumbbells
45-lb. dumbbell waiters walk, 50 meters, right arm
45-lb. dumbbell waiters walk, 50 meters, left arm
Post time to comments.
Compare to 121121.
4 rounds for time of:
95-lb. power snatches, 20 reps
50 double-unders
Post time to comments.
10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds
Post times for each round to comments.
Compare to 160322.
Make 3 attempts at each of the following:
Max set L pull-up
Max distance handstand walk
Max set pull-up
Max time handstand hold
Post reps, distance and time to comments.
Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each ladder to comments.
Compare to 150804.
Related content:
• CrossFit WOD 170123 With Pat Sherwood
• The Back Squat
Rest Day
"Kids Menus Aren't Getting Healthier, New Study Finds," Consumer Reports.
Post thoughts to comments.
Related content:
• CrossFit WOD 170120 With Pat Sherwood
• Improving the Thruster
• The Kipping Muscle-Up
Paul Pena
7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes
Post time for each round to comments.
Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia.
Related content:
• CrossFit WOD 170119 With Pat Sherwood
• Fallen But Never Forgotten
• Sprint Posture Drills
Rest Day
"In the Shopping Cart of a Food Stamp Household: Lots of Soda," The New York Times.
Post thoughts to comments.
Related content:
• CrossFit WOD 170117 with Pat Sherwood
• Power Clean Demo
5 rounds for time of:
Run 800 meters
75-lb. overhead squats, 25 reps
75-lb. sumo deadlift high pulls, 25 reps
Post time to comments.
Related content:
• CrossFit WOD 170116 with Pat Sherwood
• Overhead Squat Therapy
• The Sumo Deadlift High Pull
For time:
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20-lb. ball
50 burpees
50 double-unders
Post time to comments.
Compare to 150215.
Rest Day
"Unintended Consequences, Special Interests, and Our Problem with Sugar," Cato Unbound.
Post thoughts to comments.
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean
Set up three bars and storm through for time.
Post time to comments.
Compare to 151130.
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
Use a 60-lb. dumbbell on the lunges.
Post rounds completed to comments.
Related content:
• CrossFit WOD 170112 with Pat Sherwood
• The GHD Sit-Up
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 squats
Post rounds completed to comments.
Related content:
• CrossFit WOD 170111 with Pat Sherwood
• Pull-Up Virtuosity: Part 1
• The Push-Up
• The Air Squat
Related content:
• CrossFit WOD 170109 with Pat Sherwood
• The Overhead Squat
• WOD Demo with Chad Vaughn
• Overhead Squat Therapy
Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Post time to comments.
Compare 161027.
Related content:
• CrossFit WOD 170108 with Pat Sherwood
• Rob Forte and Chris Hogan do Helen
• Helen Demo
7 rounds for time of:
10 handstand push-ups
2 rope ascents, 15-ft. rope
Post time to comments.
Related content:
• CrossFit WOD 170107 with Pat Sherwood
• The Kipping Handstand Push-up
• The Rope Climb
Related content:
• CrossFit WOD 170105 with Pat Sherwood
• CrossFit X-treme Athletics Scales Karen
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 160111.
Related content:
• CrossFit WOD 170104 with Pat Sherwood
• The CrossFit Total
• CrossFit Total with Cary Hair - WOD 120219
3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges
Post time to comments.
Compare to 141211.
Related content:
• CrossFit WOD 170103 with Pat Sherwood
• The Double-Under
• Mikko Salo Learning Double-Unders
• The Walking Lunge
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Post time and load to comments.
Compare to 160210.