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

Warm-up
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#

Strength
Snatch
• 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
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest

Conditioning
14 min AMRAP:
• 40 Double Unders
• 4 Squat Cleans 185/135#
• 10 Bar-Facing Burpees

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

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

Deadlift
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions

Conditioning
“Josh”
For time:
• 21 Overhead Squats 95/65#
• 42 Pull-ups
• 15 Overhead Squats 95/65#
• 30 Pull-ups
• 9 Overhead Squats 95/65#
• 18 Pull-ups

HAPPY CINCO DE MAYO!

Warm-up
• 400 m Run

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

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

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 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM

Conditioning
20 min AMRAP:
• 20 calorie Row
• 20 Toes to Bar
• 20 Wall Balls 20/14#

Warm-up
• 300 m Row

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

Strength
Clean
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Bench Press
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM

Core
3 rounds:
• 10 Hollow Rocks
• 10 Romanian Deadlifts 45/35#

Conditioning
For time:
10-8-6-4-2 reps:
• Handstand Push-ups
• Deadlifts 225/155#

Then, 10-8-6-4-2 reps:
• Handstand Push-ups
• Power Cleans 185/125#

Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs
• 10 Cossack Side Lunges
• 10 Mountain Climbers

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

Strength
Back Squat
• 6 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 2 reps 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 80% of 1RM

Conditioning
5 rounds for time:
• 30 Double Unders
• 15 Pull-ups
• 30 Double Unders
• 15 Power Snatch 95/65#

Warm-up
3 rounds:
• 30 Double Unders
• 15 Jumping Jacks

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

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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
• 1 rep at 98% of 1RM

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

Core
6 rounds:
• 20 sec L Seat Hold on Rings
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest

Conditioning
8 min AMRAP:
• 8 Kettlebell Snatch 53/35#
• 8 Box Jumps 30/24”

Not required to alternate arms for kettlebell snatch.

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold

Strength
7 min EMOM:
• 1 Power Snatch + 2 OHS

7 min EMOM:
• 2 Clusters

For each EMOM, start light and work up to a max.

Core
3 rounds:
• 10 GHD Sit-ups
• 15 Good Mornings 45/35#

Conditioning
50-40-30-20-10 reps for time:
• Assault Air Bike calories
• Overhead Lunges 45/35#

Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats

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

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

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
• 6 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 80% of 1RM

Conditioning
3 rounds for time:
• 500 m Row
• 30 Wall Balls 20/14#
• 10 Burpee Pull-ups

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

2 rounds:
• 10 MedBall Lateral Jump Overs 20/14#
• 10 Wall Balls 20/14#

Strength
Clean
• 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-Position Clean (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Clean
• 2 reps at 70% of 1RM Clean
• 1 rep at 80% of 1RM Clean

Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
“DT”
5 rounds for time:
• 12 Deadlifts 155/105#
• 9 Hang Power Cleans 155/105#
• 6 Push Jerks 155/105#

Warm-up
• Tabata Air Bike

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold

Strength
Back Squat
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 4 reps at 90% of 1RM

Front Squat
• 5 reps at 70% of 1RM
• 4 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM

Conditioning
For max reps:
• Tabata Kettlebell Swings 53/35#
• Tabata Toes to Bar
• Tabata Sumo Deadlift High Pulls 75/55#
• Tabata Push Press 75/55#

Score = total reps from all tabata rounds. Tabata = 8 rounds of 20 seconds of work followed by 10 seconds of rest. No additional rest in between tabatas.

Warm-up
• 400 m Run

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

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

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 Behind the Neck Push Presses +
3 Overhead Squats
• 3 reps ea. at 75% of 1RM Snatch
• 3 reps ea. at 85% of 1RM Snatch
• 3 reps ea. at 95% of 1RM Snatch

Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 10 GHD Hip Extensions

Conditioning
5 rounds for time:
• 60 Double Unders
• 15 Overhead Squats 95/65#

Warm-up
• Tabata Air Bike

2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
9 min:
• 1RM Hang Snatch

3 min Rest

9 min:
• 1RM Hang Clean

Core
• Tabata Plank Hold

Conditioning
5 rounds for time:
• 10 Bench Press 135/95#
• 10 Power Cleans 135/95#
• 10 Pull-ups