Lead Programmer

Warm-up
• 200 Single Unders

3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

2 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

Strength
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM

3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch
• 1 rep at 70% of 1RM Snatch

Core
4 rounds:
• 30 sec Handstand Hold
• 30 sec Rest
• 30 sec L-sit
• 30 sec Rest

Conditioning
21-15-9 reps for time:
• Handstand Push-ups
• Power Cleans 115/75#
• 400 m Run

Warm-up
3 rounds:
• 10 Jumping Lunges
• 10 Air Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Strength
8 min E2MOM:
• 1 Power Snatch
• 1 Snatch Balance
• 2 OHS

8 min E2MOM:
• 3 Thrusters

Barbells start from the ground. Increase weight each set to finish as heavy as possible.

Core
3 rounds:
• 10 Evil Wheels
• 10 GHD Sit-ups

Conditioning
6 min AMRAP:
• 9 Thrusters 95/75#
• 3 Bar Muscle Ups

4 min Rest

6 min AMRAP:
• 9 Overhead Squats 95/75#
• 3 Chest-to-bar Pull-ups

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pike Stretch
• 30 sec Squat Hold
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Conditioning
10 rounds for time:
• 30 Double Unders
• 3 Deadlifts 315/205#

Warm-up
• 400 m Run

3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 Walking Lunges 20/10#
• 10 Dumbbell Thrusters 20/10#

Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM

Core
3 rounds:
• 10 MedBall Russian Twists 20/14#
• 10 Deadlifts BW

Conditioning
15 min AMRAP:
• 3 Power Cleans 135/95#
• 3 Front Squats 135/95#
• 3 Push Jerks 135/95#
• 300 m Row

Warm-up
• 200 Single Unders

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
• 30 sec Squat Hold

2 rounds:
• 10 Jumping Jacks
• 10 m Walking Lunges
• 10 Mountain Climbers

Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Conditioning
21-15-9 reps for time:
• AbMat Sit-ups
• Power Snatch 95/65#
• Bar-Facing Burpees

Warm-up
• 20 cal Air Bike

2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds of:
• 10 Jumping Lunges
• 10 PVC Passthroughs

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM

Overhead Squat
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM

Conditioning
“Murph”
For time:
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Warm-up
2 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Bench Press
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 reps at 90% of 1RM
• 1 reps at 100%+ of 1RM

Clean
• 4 sets of 3 reps (touch and go)
Start light then work up to a 3 rep max.

Core
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest

Conditioning
5 rounds for time:
• 5-4-3-2-1 Rope Climbs 15’
• 50 Double Unders
• 10 Ring Dips

Repeat from 01.21.17. For round 1, perform 5 rope climbs then 50 double unders and 10 ring dips. Round 2, perform 4 rope climbs, and so on.

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 53/35#

Strength
Front Squat
• 4 sets of 5 reps at 65% of 1RM

Back Squat
• 5 reps at 65% of 1RM
• 3 sets of 5 reps at 75% of 1RM

Conditioning
10 min AMRAP:
• 2 Squat Cleans 165/115#
• 4 Toes-to-bar
• 6 Pull-ups
• 8 Box Jump Overs 24/20”

Warm-up
5 rounds:
• 10 sec Single Unders Right Leg
• 10 sec Single Unders Left Leg
• 10 sec Double Unders
• 10 sec Air Squats
• 10 sec Leg Swings Right Leg
• 10 sec Leg Swings Leg Leg

Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Clean Grip Pulls
• 5 reps at 95% of 1RM Clean
• 5 reps at 100% of 1RM Clean

Core
3 rounds:
• 15 Hollow Rocks
• 10 GHD Hip Extensions

Conditioning
4 rounds for time:
• 10 Deadlifts 225/135#
• 30 Wall Balls 20/14#

Warm-up
• 10 Mountain Climbers
• 200 m Row
• 10 Mountain Climbers

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM

Conditioning
27-21-15-9 reps for time:
• Row (calories)
• Kettlebell Swings 70/53#

Warm-up
• 400 m Run

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings

2-4-6-8-10 reps:
• PVC Overhead Squats
• Leg Swings /leg

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Snatch Grip Pulls
• 5 reps at 95% of 1RM Snatch
• 5 reps at 100% of 1RM Snatch

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
4 rounds for time:
• 12 Sumo Deadlift High-pulls 75/55#
• 12 Hang Power Snatch 75/55#
• 12 Lateral Burpees over Bar

Warm-up
• 20 cal Air Bike

3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Every 90 sec for 12 min:
• 3 Bench Press
• 3 Pendlay Rows

Perform 3 reps of each movement in 90 seconds, for 8 rounds. Start light then work up to as heavy as possible.

Core
 Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups

Conditioning
 For time:
• 50 Double Unders
• 50 Kettlebell Swings 53/35#
• 50 Goblet Squats 53/35#
• 50 cal Row
• 50 Goblet Squats 53/35#
• 50 Kettlebell Swings 53/35#
• 50 Double Unders

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left

Strength
Front Squat
• 4 sets of 5 reps at 60% of 1RM

Back Squat
• 2 sets of 5 reps at 65% of 1RM
• 3 sets of 5 reps at 70% of 1RM

Conditioning
21-15-9 reps for time:
• Ring Muscle-ups
• Overhead Squats 135/95#

Warm-up
• Reverse Tabata Air Bike

2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

2 rounds:
• 10 Wall Balls 20/14#
• 10 Push-ups

Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

2 Push Press + 1 Jerk
• 1 set at 55% of 1RM Jerk
• 1 set at 60% of 1RM Jerk
• 1 set at 65% of 1RM Jerk

Core
21-15-9 reps:
• Bench Knee Raises
• Mountain Climbers

Conditioning
10 min EMOM:
­• 3 Snatches 135/95#
• 6 Power Cleans 135/95#
• Max Toes-to-bar

Repeat from 08.19.16. Every minute, perform 3 snatch (any way), 6 power cleans, then max toes-to-bar in the remaining time. Score is total number of toes-to-bar.

Warm-up
• 400 m Run

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM

Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 65% of 1RM

Conditioning
5 rounds for max reps:
• 45 sec Assault Air Bike calories
• 15 sec Rest
• 45 sec Double Kettlebell Deadlifts 53/35#
• 15 sec Rest
• 45 sec Ring Dips
• 15 sec Rest

Double Kettlebell Deadlift is a kettlebell in each hand in the traditional deadlift stance with feet under the hips with kettlebells to the outside of the feet/hips. Perform a rep just like a barbell deadlift. The rep is complete when kettlebells touch the ground.

Warm-up
• 300 m Row

2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

3 Snatch Grip Push Press + 3 OHS
• 1 set at 80% of 1RM Snatch
• 1 set at 90% of 1RM Snatch
• 1 set at 100% of 1RM Snatch

Core
3 rounds:
• 10 Evil Wheels
• 10 MedBall Russian Twists 20/14#

Conditioning
40-30-20-10 reps for time:
• Dumbbell Thrusters 25/15#
• Pull-ups

Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats

2 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Plank Hold
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
6 min EMOM:
• 1 Power Snatch
• 2 Overhead Squat

2 min Rest

6 min EMOM:
• 1 Power Clean
• 1 Hang Clean

For both EMOMs, start light then work up to as heavy as possible.

Conditioning
“Ballard”
4 rounds for time with a partner:
• 1200 m Run
• 26 Deadlifts 225/155#
• 26 Wall Balls 20/14#
• 26 Burpee Box Jumps 24/20”
• 26 Handstand Push-ups
• 1 Legless Rope Climb 15’ (per partner)

Courtesy of Crossfit Wheelhouse. Honoring fallen Delaware State Trooper Cpl. Stephen Ballard. Designed by Cpl. Jason Aviola. This workout signifies Cpl. Ballards end of watch 4/26/2017. Each round totaling Cpl. Ballard’s Badge number, 1305 IBM.

Warm-up
2 rounds:
• 150 m Row
• 15 Air Squats

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 4 reps at 70% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM

Conditioning
20 min AMRAP:
• 10 Push Jerks 115/75#
• 10 Push-ups
• 10 Deadlifts 115/75#
• 10 Box Jumps 24/20”

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Core
3 rounds:
• 20 AbMat Sit-ups
• 10 GHD Hip Extensions

Conditioning
For time:
• 21 Hang Squat Snatches 95/65#
• 21 Toes-to-bar
• 15 Hang Squat Snatches 115/75#
• 15 Toes-to-bar
• 9 Hang Squat Snatches 135/85#
• 9 Toes-to-bar

Warm-up
• 400 m Run

3 rounds:
• 10 Mountain Climbers
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength
Back Squat
• 5 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM

Conditioning
5 rounds for time:
• 300 m Row
• 15 Kettlebell Swings 70/53#
• 3 Bar Muscle-ups