Partner up, one person works at a time, share the load to complete the following Double Pyramid for time:

100m Burpee Long Jumps
90 Double Unders
80 MB Sit-ups 6kg
70 MB Lunges 6kg
60 Lying Pull-ups 
50 Wall Balls 9/6kg
40 K2E
30 Burpee Box Jumps 20"
20 Wall Bridges
10 Team DeadLifts 170kg/140kg
20 Wall Bridges
30 Burpee Box Jumps 20"
40 K2E
50 Wall Balls 6kg
60 Lying Pull-ups 
70 MB Lunges 6kg
80 MB Sit-ups 6kg
90 Double Unders
100m Burpee Long Jumps

PART A

15 MINUTES TO WORK ON A GOAT (OR TWO!!)

PART B - 20 MINUTE AMRAP OF:

200m Run
5 HSPU
10 SDLHP 60kg/40kg

PART A - "BRING SALLY UP"

Back Squat 60kg/40kg

PART B - 10 MINUTES

Bench Press 60kg/40kg

3 Sets for Max Reps

PART C - 7 MINUTE AMRAP OF:

2 Snatch 40kg/30kg
2 T2B
4 Snatch 40kg/30kg
4 T2B
6 Snatch 40kg/30kg
6 T2B
8 Snatch 40kg/30kg
8 T2B
10 Snatch 40kg/30kg
10 T2B
12 Snatch 40kg/30kg
12 T2B
ETC....

BRING SALLY UP....

Complete the following for time:

1200m Run
30 KB Swings 24/16kg
20 Burpee Box Jumps
800m Run
30 KB Swings 24/16kg
20 Burpee Box Jumps
400m Run
30 KB Swings 24/16kg
20 Burpee Box Jumps
200m Run

HERO WOD "HAMMER"

"U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.  He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux."

5 ROUNDS FOR TIME:

5 Power Cleans - 60kg
10 Front Squats - 60kg
5 Jerks - 60kg
20 Pullups

90 Second rest at the end of each round 

**Scale weight accordingly**

**Compare to 22/7/2013**

Partner up and share the load to complete 3 Rounds for time:


800m Run

50 Chin-Ups/Pull-ups 

50 Push-ups 

50 Box Jumps 24"/20"


Buy in: 100 Double Unders 


Cash out: 100m Burpee long jumps

Work in Pairs to Complete the Following For Time:

400m Run - Both

40-30-20-10 Reps Of:
Situps
KB Swings 24kg/16kg

400m Run - Both

40-30-20-10 Reps Of:
Burpees
Double Unders

400m Run - Both

PART A - CLEAN & JERK LADDER 10 MINUTES

Perform 1 Rep EMOTM

Add 5kg to each successful lift

You choose your starting weight eg. 50kg/30kg


PART B:

10, 8, 6, 4, 2 Reps for Time of:

Hang Power Cleans 60kg/40kg
Split Jerk 60kg/40kg

PART A - SKILLS

OH Squat
Snatch Balance

PART B - OH SQUATS

5,5,5,5,5

PART C - 5 ROUNDS FOR TIME OF:

200m Run
15 OH Squats 40kg/30kg
30 Situps

PART A - 15 MINUTE AMRAP OF:

5 Hang Snatches 50kg/35kg
5 Over Bar Burpees
5 Pullups

PART B - FINISHER

"Death By Thruster" 
(50kg/35kg)

1st Minute = 1 Thruster
2nd Minute = 2 Thrusters
3rd Minute = 3 Thrusters
4th Minute = 4 Thrusters
Etc...

Continue on until you cannot complete the required Thruster reps within the minute.

"CROSSFIT TOTAL"

1. BACK SQUAT
2. PRESS
3. DEADLIFT

NOTES: 3 Attempts to find your 1RM at each exercise performed in order.

Allow 15 minutes per exercise

Add the 3 lifts up to record your CrossFit Total in KG 

Suicide Saturday WODs

One WOD Every Hour on the Hour for 6 Hours:

1.  400m Burpee Long Jumps for time

2.  10 Keg G2O 30/20kg
     20 Situps
     5 Rounds for time

3. 20 DeadBall Cleans 35/20kg
    20 Push Ups
    5 Rounds for time

4.  100m Sled Drag 40/30kg
     20 Burpees
     4 Rounds for time

5.   Helen
     400m Run
     21 KB Swings
     12 Pullups
     3 Rounds for time

6.   10 Squat Snatches 40/30kg
     20 Wall Balls 9/6kg
     5 Rounds for time

7.   10 Clean & Jerks 60/40kg
     15 T2B
     4 Rounds for time

8.   Annie
     50,40,30,20,10 Reps for time
     Double Unders
     Sit-Ups

9.   Angie
     100 Pull-Ups
     100 Push Ups
     100 Sit Ups
     100 Squats
     For time

10. Fran
     21-15-9 Reps for time of:
     Thrusters 40/30kg
     Pull Ups

11. Elizabeth
     21-15-9 Reps for time of
     Cleans 60/40kg
     Ring Dips

12. Diane
     21-15-9 Reps for time of
     Deadlifts 100/70kg
     HSPU

13. Kelly
     Run 400m
     30 Box Jumps 24”/20”
     30 Wall Balls 9/6kg
     5 Rounds for Time

14. Isabel
     30 Snatches 60/40kg
     For Time

15. Grace
     30 Clean & Jerks 60/40kg
     For Time

16. Jackie
     1000m Row
     50 Thrusters 20kg
     30 Pull Ups
     For time

17. 200 Burpees for time

18. Nancy
     400m Run
     15 OH Squats 40/30kg
     5 Rounds for time

19. 400 Double Unders For time

20. 20 KB Swings 24/16kg
     20 Box Jumps 24/20”
     5 Rounds for time

21. 30 Sit-ups
     3 Rope Ascents
     7 Rounds for time

22. 5km Row for time

23. 5km Run for time

24. 2km farmers walk 30/20kg for time

25. 20m OH Walking Lunges 15/10kg
     20 K2E
     5 Rounds for time

26. 20 tyre flips with jump thru
     10 Bench Press 60/40kg
     5 Rounds for time

27. 30 Burpee over box jumps 24/20”
     30 Wall Balls 9/6kg
     4 Rounds for time

28. 10 Thrusters 40/30kg
     10 GHD Situps
     5 Rounds for time

29. 400m Tyre Drags one in each hand
     15 Keg G2O 30/20kg
     3 Rounds for time

30. 200m Sandbag run/walk 20/10kg
     20 Burpees
     5 Rounds for time

Cash Out:    Complete a 1km run before starting your next WOD

Time Cap of 35 mins applies to all WODs

PART A - 13 MINUTE AMRAP

3 Shoulder to Overhead 60kg/40kg
3 Burpee Bar Muscle Ups/Chest to Bar Pullups
6 Shoulder to Overhead 60kg/40kg
6 Burpee Bar Muscle Ups/Chest to Bar Pullups
9 Shoulder to Overhead 60kg/40kg
9 Burpee Bar Muscle Ups/Chest to Bar Pullups
12 Shoulder to Overhead 60kg/40kg
12 Burpee Bar Muscle Ups/Chest to Bar Pullups
15 Shoulder to Overhead 60kg/40kg
15 Burpee Bar Muscle Ups/Chest to Bar Pullups
ETC....

PART B - 6 MINUTE MAX EFFORT OF.....

DOUBLE UNDERS

Every time you break do 3 burpees. Keep score of your double unders and your burpees.

BUY IN: 1200m RUN 

THEN 5 ROUNDS OF:

10 Squat Snatches 40kg/30kg
20 Box Jumps 24"/20"
30 KB Swings 28kg/20kg

CASH OUT: 1200m RUN

PART A - SKILL WORK

10 Minutes to work on something you suck at!

PART B - 3 ROUNDS FOR TIME:

10 HSPU
Row 300m
20 GHD Situps
Row 300m
30 T2B
Row 300m

PART A - STRENGTH

5 x 5RM Front Squat

PART B - 15 MINUTE AMRAP OF:

5 Squat Cleans 60kg/40kg
10 Burpees
200m Run