WOD
"Fireline Los Angeles"
Teams of 2
27:00 AMRAP
12 Clean and Jerks 135#/95#
40/32 Calorie Row
180 Double Unders
-Split reps/calories as needed-
This workout was created to raise awareness about the devastating fires recently impacting LA. The workout numbers are significant:
-27 people died
-More than 12,000 structures burned
-Nearly 40,000 acres burned
-180,000 people evacuated at the peak
Strength
Pause Bench Press 1x1
Build up to a Heavy Pause Bench Press (3-seconds)
in 15:00
WOD
"CrossFit Open 21.3"
For Reps:
15 Front Squats 95#/65#
30 Toes to Bar
15 Thrusters 95#/65#
-rest 1:00-
15 Front Squats 95#/65#
30 Chest to Bar
15 Thrusters 95#/65#
-rest 1:00-
15 Front Squats 95#/65#
30 Bar Muscle Ups
15 Thrusters 95#/65#
- Score is reps completed at the 15-minute time cap (note time if you complete the workout) -
WOD
"Steamboat Springs"
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Power Snatch 135#/95#
50ft Shuttle Run
*every 25 ft shuttle run = 1 rep
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Strength
Pause Back Squat 1x1
Build up to a Heavy Back Pause Squat (3-seconds)
in 15:00
WOD
"Telluride"
Every 3:00 (5 sets)
12/10 Calorie Air Bike
8 Back Squats 185#/125#
50ft Walking Lunge
* Bar can be taken from the rack.
**Score is slowest set
