Living and the Dead  WOD

Partner  ”Murph”
1 mile run
100 – Pull Ups
200 – Push Ups
300 – Squats
1 mile run

In this workout you and your partner will be alive or a Zombie. OOOOoooAAAHHAAAHHAA
If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!*If you are Zombies you must catch at least one team.

If you fail to catch somebody you must do a penalty of 25 burpees after the workout.

**If you are alive and you get caught by any Zombies then you must also do the 25 burpees.
The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

WOD
800m Run Buy In – (Not included in the time)
3 Rounds:
1 min- Burpee
1 min- Dips on Box
1 min- Double Unders
1 min- Ring Pushups
1 min- OverHead Walking Lunges (45/25) Bumper Plate
1 min rest
800m Run Cash Out (Not included in the time, class runs together)

WOD

CrossFit Olympic Total
(best of three attempts at)

Snatch
Clean & Jerk

Team WOD (teams of 2)

Men use 115#/Women #75
With a 45#/33# bar do 50 Thrusters each.
Bar never touches the ground, you must pass it between partners. If bar touches the ground, 5 burpees each.
When finished, load the bar up with your weight ( Men 115/ Women 75) BUT the bar may never touch the ground.

Each person grabs an end and walk/run 800m with the bar at your hip only. If you drop or set the bar down, 5 burpees each.
After 800meters do 50 Sit-ups each with your feet hooked around the plate.
Pick up the bar and Make another 800m trip with the bar. Again, anytime the bar is set down, 5 burpees each.

When you return do 25 push-ups each with your hands on the bar. Resting position will be in a plank with arms locked out. 5 burpee penalty.
Carry the bar back to the start and finish by doing 25 pull-ups each.
One person working at a time.

WOD

20 Min AMRAP of:

10 Toes 2 Bar
2 Wall Walks
6 Muscle Ups
7 Squat Box Jumps ( 30/24)
9 Rolling Burpees

“Dirty Pam”

WOD:

AMRAP 1: 3 minutes of
3 Deadlifts (245, 165)
6 Lateral Burpee Jump-overs

1 minute rest

AMRAP 2: 6 minutes of
6 Kettlebell swings (55, 35)
9 Medball situps (20,14)

1 minute rest:

AMRAP 3: 9 minutes of
6 pistols (3 each leg)
9 Hand release push ups
12 Double unders

Athlete must keep track of reps for each AMRAP for total of 3 scores

Power Hour (6:00pm Only)

Bench Press
3x3x3

MetCon

21-15-9
Front squats (135,95)
Plate push ups

Add in EMOM 5 box jumps (24/20)

Wednesday Endurance WOD 6:00pm Only

Warm Up Drills

4X800m Sprint

In between each interval – Lightly jog the same amount of time it took to sprint

Score = total distance

WOD

21-18-15-12-9-6-3

Sumo Deadlift High Pull (95/65)
Jumping Lunges

Cash Out

100 Russian Twists (35/15)

WOD

Snatch Balance

3-3-3

Randy

75 Power Snatches (75/55)

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Our thoughts and prayers go out to Officer Simmons’ wife and two children.