Endurence Wod

Run 5k

or

4 Rounds

Run 400m

12 Pull ups

24 Squats

subsitute pull up for push ups if you can’t find a pull up bar. most schools will have something

14min AMRAP
40 Jump rope
30 Sit up
20 sdlhp
10 Burpees

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

75 Double unders
60 Kb Swings
30 Box jump
75 Double unders

15 Squat snatch 95/65

20 Hang clean 95/65
10 T2B

25 Roll outs
10 T2B
20 Hang clean 95/65
15 Squat Snatch 95/65

“Barraza”
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle ups

Scale 18min AMRAP

Run 200 meters 

9 Deadlift at 70%of max 

6 Burpees 

6 Pull ups 

6 Ring dips 

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

Crossfit Games Open 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

13min AMRAP
12 push press 75/45
9 sdlhp
6 k2e

skill: double under/muscle up 

100 sit ups
400m run
75 squats
800m run
50 push ups
400m run

Reminder: Join us at 5 for 13.3 announcment

1min AMRAP (3 cycles)
Wall ball 20/16
Double unders
Cleans 185/135

After each cycle rest 2min