LONESOME DOVE // 7|22|19

strength | skill

Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 3 reps
*Set 1 – 3 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 80-85%


wod | LONESOME DOVE

12 min AMRAP

12 Alternating Reverse Lunges 1.5 / 1

9 TTB

6 burpees

Posted in WOD

KOOKY // 7|19|19

strength | skill

shoulder press

3 x 5

build as form allows


wod | KOOKY

for time:

800m run

3 min rest

400m run

2 min rest

200m run

1 min rest

100m run

1 min rest

200m run

2 min rest

400m run

3min rest

800m run

  • COMPARE TO 7|14|17
Posted in WOD

SOMEBODY TOLD ME // 7|18|19

strength | skill

1a. 5 x 3 sumo deadlift

1b. 5 x 8 ring pulls


wod | SOMEBODY TOLD ME

21 SDHP #95 / #65

15 cals

1 min rest.

15 SDHP #95 / #65

15 cals

1 min rest

9 SDHP #95 / #65

15 cals

1 min rest

9 SDHP #95 / #65

15 cals

1 min rest

15 SDHP #95 / #65

15 cals

1 min rest

21 SDHP #95 / #65

15 cals

Posted in WOD

BRAKE CHECK // 7|16|19

strength | skill

1a. straight arm hip to bar kip x 5

1b. deficit handstand push ups x 5

1c. wtd coccyx squat x 5

complete 3 sets in 15 minutes


wod | BRAKE CHECK

12 min AMRAP

3 rounds of

3 bar muscle ups

9 box jump overs 24″ / 20″

then:

9 S2OH #205 / #125

Posted in WOD

TANGLED // 7|15|19

strength | skill

complete the complex 6 times, building to a heavy unbroken set.

1 deadlift + 1 power clean + 1 front squat + 1 thruster


wod | TANGLED

1 mile run, then 5 rounds of:

8 deadlifts #95 / #65

8 cleans #95 / #65

8 front squats #95 / #65

8 thrusters #95 / #65

then, 1 mile run.

Posted in WOD

“COE” // 7|12|19

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter.Video

He spent 17 years in the QLD police force and then embarked on a journey to help rebuild the Iraq police academy. Brendan was killed when his vehicle was hit by an IED. He left behind a loving partner, Tanya, and a 22-day old son, Max.

Brendan loved fitness and was responsible for the physical education of officers and the training in police operations and tactics. Tanya is part of the Coastal Queensland Crossfit community and worked alongside Chris Saliba to write this tough WOD.


strength | skill

from the ground, take 12 minutes to build to a heavy double thruster.

wod |”COE”

10 rounds:

10 thrusters #95 / #65

10 ring push ups

Posted in WOD