Burden in my Hand

AI- Irvine Newport – CrossFit

Metcon (Time)

Eljefe Chipper

One Round For Time

*Buy In 150 Double Unders

20 Power Cleans 135/95#

30 DB Renegade Rows 30-35/20-25#

30 Russian KB Swings 70/53#

50 Sledge Hammer Strikes AHAP

30/20 Calorie Assault Bike

1 Round Trip Through The Monkey Bars Down & Back

30 Wall-ball Russian Twist 20/14#

30 OH Plate Lunges 45/25#

30 GHD Back Extensions

30 Ring Rows (feet elevated)

*Cash out 150 Double Unders
*Mod for monkey bars is 400 Meter Run + 20 Burpees

Billie Jean

AI- Irvine Newport – CrossFit

DodgeBall Warmup (No Measure)

Dodgeball Warmup 2 rounds

1st Round Is 5 minutes Total Playing Time. Once a player is hit they must step out to the side and complete 5 burpees to buy back into the game.

2nd Round Is Elimination, once you’re hit you’re out! Last man or woman standing wins!

Low Bar Box Squat (10/8/6/4/4)

Bar sits lower on your back, squating to a box and standing back up.

Muscle-ups (5/4/3/2/2)

To be combined with Squats

MOD

Muscle up Transitions 5×3

Muscle up negatives 5×3

Metcon (AMRAP – Rounds)

Chelsea’s Birthday WOD

“Bevis and Butthead Do America”

EMOM FOR 18 Mins

Min 1 20 WB

Min 2 10 Pullups

Min 3 5 HSPU
Rx+ Unbroken Wallballs/Chest To Bar Pull-ups /Strict HSPU

* Only Score completed rounds, if you take a round off don’t score it!*

Rusty Cage

AI- Irvine Newport – CrossFit

Warm-up

Coach’s Choice

Skill Work

Max L or N Sit Hold On Parlette Bars (1 attempt)

Max L Hang Pullups (1 attempt)

Max Ring Pushups (1 attempt)

Max Free Hand Stand Hold (2 attempts)

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Strict Chin Ups

5 Deadlifts (225/155#)

30M Sled Push (men: 4 plates; women: 2 plates)

Can’t Change Me

AI- Irvine Newport – CrossFit

Warm-up

Coach’s Choice

Metcon (Time)

In teams of two complete, 4 Rounds of:

800m Row

20 GHD SU + 20 KB Front Rack Lunges (53/35#)

200m Sand Bag Run (AHAP)
Partners must do Sand Bag Run together.

Other exercises can be broken up between both partners as needed

Black Hole Sun

AI- Irvine Newport – CrossFit

Hang Snatch (3-3-3)

Hit a heavy 3 rep

Snatch (1-1-1)

Hit a heavy 1rep

Metcon (AMRAP – Reps)

On a 10m Running Clock

0:00 – 5:00

800m Run

With remaining time, max RKBS (70/53#)

5:00 – 10:00

800m Row

With remaining time, max Wallball Shots (20/14#)

score is total reps RKBS + WBs

Jump in the Fire


AI- Irvine Newport – CrossFit

Warm-up

Coach’s Choice

Metcon (Time)

30 Box Jumps (24/20#)

30 OH BB Lunges (45/35#)

30 Knees-to-Elbows

30 Push Press (45/35#)

30 GHD Back Extensions

30 Wall Balls (20/14#)

30 Butterfly Sit-ups

30 Burpees

30 Double-Unders

Nothing Else Matters


AI- Irvine Newport – CrossFit

Warm-up

Coach’s Choice

Deadlift (5-5-3-3-2-2)

Score heaviest set

Metcon (AMRAP – Rounds and Reps)

EMOM (20 mins)

ODD: 7 RKB Swings (53/35#) + 7 DB Slams (25/15#)

EVEN: Row (Men: 250M/Women: 150M)

Fade to Black


AI- Irvine Newport – CrossFit

Warm-up

1 Min Station FGB Style WU (2 rounds)

Groiners, Frog Squats, Burpees, Lateral Lunges, Superman Hold

Skill

Handstand Practice (10 Minutes)

Beginners: Kick up to HS & Hold 3x10sec

Intermediate: Kick Up to HS – Shoulder Taps OR work on getting both legs off the wall

Advance: Free Standing Handstand (Hollow Body – NO WALKING)

Metcon (Time)

Buy In: 800 M Run

1-10: HSPU

10-1: WallBall (20/14#)

Cash Out: 800 M Run

Fight Fire with Fire


AI- Irvine Newport – CrossFit

Warm-up

3 Rounds

15 Cal Assault Bike

15 Ring Rows

15 Dynamic Step-ups

Bench Press (5-5-3-3-2-2)

Score heaviest set

Metcon (AMRAP – Rounds and Reps)

15 minutes of:

9 Deadlifts (155/100#)

12 Push-ups

15 Box jumps (24/20″)