Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Run to Bob Sikes and Back

15 minutes of Mobility. Coaches Choice.

Warm-up

KB/Cardio Warm-Up (No Measure)

8 Minute Intervals

1. Jump Rope

2. Air Squats

3. Burpees

4. KB Swings

Repeat

Skill/Strength

100 Sit-ups (Time)

100 Sit-ups for time
6 minute cap

WOD

Pure Evil (AMRAP – Rounds and Reps)

14 Minute AMRAP/EMOM

3, 6, 9, 12, 15, 18, 21, etc…

Toes -2- Bar

Push-ups

with EMOM of 5 Burpees

RX+: HSPU

burpees do not count towards score

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Banded Lat Stretch

Warm-up

Jerk Warm-up (No Measure)

Mark Foot Placement

THEN…

3 Rounds w/ a bar

5 Strict Press

5 Push Press

5 Push Jerk or Split Jerk

Skill/Strength

Push Press (5 Rep Max)

WOD

why???? (Time)

100 Double Unders

21 Wall Ball, 20/14

9 Thrusters, 95/75

15 Wall Ball

15 Thrusters

9 Wall Ball

21 Thrusters

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Yoga/Mobility

Banded Hip Flexor Stretch

Warm-up

Clean complex warmup (No Measure)

3 rounds

-3 burpees over the barbell

-3 deadlift with high pull

-3 power cleans

-3 front squats

-3 jerks

Skill/Strength

Back Squat (5 Rep Max)

WOD

Lloyds BIrthday (Time)

50 Cal Row

10 Hang Cleans, 135/95

40 Cals

10 Hang Cleans

30 Cals

10 Hang Cleans

20 Cals

10 Hang Cleans

10 Cals

10 Hang Cleans

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Foam Roll Lats and Triceps

Warm-up

Thruster Warm up (No Measure)

2 rounds w/ only a bar

5 Deadlifts

5 DL w/ High Pull

5 Power Cleans

5 Overhead Press

5 Front Squats

5 Thrusters

5 Burpees over bar

Skill/Strength

Row Intervals (of Doom) (Time)

250 meter Row

REST :45 sec

500 meter Row

REST 1:00

750 meter Row

REST 1:15

1,000 meter Row

REST 1:15

750 meter Row

REST 1:00

500 meter Row

REST :45

250 meter Row

WOD

6/13/2015 (Legs/Pull/Short) (Time)

15-12-9 reps for time of:

Thrusters

Pull-ups

Scaled: any weight

RX:

135/95

Pull-ups

RX+:

135/95

Chest-2-bar pull-ups

Fitness Heroics – CrossFit Epically Awesome

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CrossFit Open

Will be posted after the Thursday night announcement.

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 20-lb. dumbbell / 20-in. box (step-ups OK)

F: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

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Yoga/Mobility

Couch Stretch

Warm-up

Leg/Core Warm up (No Measure)

2 Rounds 1 minute each

Running High Knees

Side-2-Side Lunges

Overhead Squats

Torso Twists

Repeat

Skill/Strength

Push Jerk EMOM (AMRAP – Rounds and Reps)

10 Min EMOM

starting from the rack perform 3 push jerks

Start at whatever weight is light and go up every minute.

WOD