WOD / Events

Strength:

E2MOM 14
1 Push Press + 2 Push Jerk (Max Effort)

Conditioning:

2 Rounds
AMRAP 2
Calories on Ski Erg
Rest 2:00
AMRAP 2
Calories on Assault Bike
Rest 2:00
AMRAP 2
Single Dumbbell Box Step-ups (24″/20″) (50/35) (Fx: 35/20)

Score is total calories+step-up reps.

Strength:

E3MOM 15
3 Clean Deadlifts + 3 High Hang Cleans
Set 1: 3 @ 60%
Set 2: 3 @ 65%
Set 3: 3 @ 70%
Set 4: 3 @ 75%
Set 5: 3 @ 75%+

Conditioning:

3 Rounds
10 Strict Handstand Push-ups (Fx: Kipping HSPU) (Rx+: 4″ Deficit)
20 Toes-to-Bar (Fx: 10 T2B)

This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.
Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.

Conditioning:

“Jenkins”
AMRAP 40
With a Partner
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16)
400 meter Run
50 Pull-ups
400 meter Run
50 Push-ups
400 meter Run

Partners run together. Divide other movements as needed.

Strength:

EMOM 18
Min 1: 5 Strict Chest-to-bar Pull-ups (add weight if possible)
Min 2: Rest
Min 3: High Plank :45 (add weight if possible)
Min 4: Rest
Min 5: 20-30 Hollow Rocks
Min 6: Rest

Fx:
EMOM 18
Min 1: 3-5 Strict Pull-ups
Min 2: Rest
Min 3: High Plank :45
Min 4: Rest
Min 5: 15-20 Hollow Rocks
Min 6: Rest

Conditioning:

Work 2:00/Rest 1:00 for 5 Rounds
AMRAP
25 Dumbbell Snatches (50/35) (Fx: 35/20)
25 Sit-ups
50 Double Unders (Fx: 35 Double Unders)

Pick up where you left off on each AMRAP.

5:45 PM
Skills & Mobility Clinic with Brandon!


Strength:

Snatch Skill Transfer Complex
E2MOM 10
Behind-the-Neck Snatch Grip Push Press + Snatch Balance + 2 Overhead Squats
Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Set 5: 60%
Directly into:
High Hang Snatch
E2MOM 10
Set 1: 3 @60%
Set 2: 3 @65%
Set 3: 3 @70%
Set 4: 3 @75%
Set 5: 3 @75%+

Conditioning:

For Time
80 Wall Balls
20 Bar Muscle-ups (Fx: Chest-to-Bar Pull-ups)

Time Cap: 10 minutes.

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