CrossFit by Overload

10 sets: (1 set every 3 minutes)
8 Hang Power Cleans (135/95)
8 Front Squats (135/95)
8 Shoulder to Overhead (135/95)
32 Double Unders

For time:
30 Russian kettlebell swings (53/35 lb)
150 double-unders
30 Russian kettlebell swings
150 double-unders
30 Russian kettlebell swings
WOD:
For load:
Back squat
10-8-8-6-6

Thank you for your service of 20 years in the Coast Guard and congratulations on your retirement! Now Crossfit full time!

For load:
Push Jerk:
5 reps x 2 sets at 50-60%
4 reps x 3 sets at 60-70%
3 reps x 2 sets at 65-75%
WOD:
21-15-9
Hang power snatches (115/75 lb)
Box jumps (24/20 in)

Accumulate:
3:00 L-sit hold
WOD:
4 rounds for time:
10 alt pistol squats
20 pull-ups
30 push-ups
1,000-meter bike

5 sets:
:40 strict handstand push-ups
Rest :20
:40 alternating dumbbell renegade rows
Rest :20
Endurance:
ROW INTERVALS

10 sets for time:
300-meter row
– Rest 1:00 between sets.

Hero WOD
RJ (50 min cap)
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

3 Rounds For time:
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.

Spectacular night!! Thank you Family for the memories… Definitely looking forward to the next one!!

Kalsu
For Time
100 Thrusters (135/95 lb)

5 Burpees to start and at the top of every minute

1 set:
2:00 L-sit (accumulate)
60 seated leg raises over the dumbbell
50 dumbbell glute bridge raises (50/35 lb)
40 dumbbell good mornings
WOD:
3 rounds for time:
120 double-unders
1,000-meter row
800-meter run

10 rounds for time:
100-meter double-kettlebell farmers carry (35/53 lb)
3 wall walks
Endurance
On a 15:00 clock:
Bike for distance
– Every minute perform a :15 sprint.

2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (95/135 lb)
C) :30 max-cal row
WOD:
For time:
21 deadlifts (315/225 lb)
15 hang power cleans (225/155 lb)
9 squat clean thrusters (135/85 lb)

10 sets:
:30 max strict handstand push-ups
– Rest 1:00 between sets.
WOD:
Every 3:00 for 5 sets:
200-meter run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups

AMRAP 7:
5 wall-ball shots (20/14 lb) (10/9ft)
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.
Strength:
For load:
Back squat
1-1-1-1-1-1-1
– The final set should be the heaviest

5 Rounds For time:
25 box jump-overs (24/20 in)
20 hang power snatches (75/55 lb)
15 chest-to-bar pull-ups
– Step down from the box.

AMRAP 20:
30/40 calorie Echo bike
30 front-rack reverse lunges (45/35 lb)
20 push presses
5 bar muscle-ups

3 sets for time:
800-meter run
– Rest 2:00 between sets.
WOD:
18-15-12-9-6-3 reps for time:
Squat cleans (135/95 lb)
Lateral burpees over the bar
Coaches Notes:
STIMULUS & GOALS
8:30-15:00.
First 18 squat cleans in 1:00-2:00.
Continuous movement on the lateral burpees.
First 18 burpees in 1:00-2:00

Accumulate:
5:00 sandbag bear hug (100/70 lb)
– Rest as needed.

Accumulate:
3:00 L-sit hold
WOD:
Every 3:00 for 5 rounds:
50 double-unders
Handstand walk (25 ft)
– Rest remainder of each round.
– Score is slowest round.

10 sets for time:
1,000-m Assault bike Assualt bike
– Rest :30 between sets.
Strength:
Sn**ch:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+

Noon Crew

Back squat
3-3-3-3-3+
– Max reps on the last set.
WOD:
5 rounds for time:
20 Russian kettlebell swings (70/53 lb)
400-meter run

AMRAP 10:
15-calorie row
10 deadlifts (185/125 lb)
Strength:
5 sets:
10 Narrow Grip bench presses
10 weighted dips
Coaches Notes:

Since you all liked the pic from yesterday. Here is another one with all smiles!

For time:
400-meter run
40 Alt Pistol Squats
400-meter run
30 toes-to-bars
400-meter run
20 wall walks
400-meter run
30 toes-to-bars
400-meter run
40 Alt Pistol Squats
400-meter run

Happy Birthday

AMRAP 20:
50 single-dumbbell box step-ups (20 in) (35/20 lb)
50 single-dumbbell walking lunges (35/20 lb)
100-meter single-dumbbell carry
– Carry the dumbbell anyhow.

For load:
Back squat
5-5-5-5-5+
– Max reps on the last set.
WOD:
3 rounds for time:
9 hang power cleans (115/75 lb)
12 thrusters
15 burpees over the bar

EMOM 16:
Min. 1 | 20 GHD sit-ups
Min. 2 | :15-:20 hanging L-sit hold
WOD:
On a 10:00 clock:
1,600-m run
Max calories on any machine in the remaining time

Gymnastics Practice
WOD:
NATE
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings (53/70 lb)