There is a nutrition meeting at 11am. Anyone signed up or who is interested in the Nutrition Challenge should be here

8am Endurance
Run club or the Wod
Run club
4X400 with 90 second rest- run these fast
2×800 with 3 minutes rest
4×400 with 90 second rest

Endurance wod
4 Rounds for time (bring a vest if you have one
Run 800
25 Burpees

9am Mobility

10am Partner wod- partners run together but break up the weightlifting however you want

For time as a 2-person team:
40 Clean & Jerks, 185/135
1 Mile Run
30 Clean & Jerks, 185/135
1 Mile Run
20 Clean & Jerks, 185/135
1 Mile Run
10 Clean & Jerks, 185/135 

*The pair must run together, but may divide the CJ reps as they choose.

Warm up-
Row 5 Minutes
Then get a bench set up and do
2 rounds
15 Empty bar bench
5 ring dips
10 pull ups or ring rows

Take a few minutes to find your working weight for the strength

Strength 5 rounds
Minutes 1 Max Reps Bench press (pick a weight you can do at least 10
Minutes 2 Max Reps weighted Ring Dips or bench dips (you can start and stop, keep working the whole time. Hold a wall ball or dumbbell between yoru feet
Minute 3 Max reps Pull ups, any kind, when you drop off the bar you are done. Ring rows are the sub, or if you can only do a few pull ups hang on the bar as long as you can.
Minute 4 rest

Wod-
4 Minutes Max effort Amrap
10 Cals on bike or rower
10 burpees

2 minute rest

4 Minutes max effort amrap
8 cals
8 burpees

2 Minutes rest
6 cals
6 Burpees

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Scaling
Beginner athletes will need to modify the dips. Most athletes should be able to do the bench press and Turkish get-up as prescribed, though at lighter loads.

New athletes meet at the front for a review of the power clean. Experienced athletes start setting up your bars building up to your working weight.

3 rounds of warm up
10 Air squats
200 m run
5 pull ups
Use this time to buil

Hotshots 19

6 rounds for time of:
30 squats
19 power cleans
7 strict pull-ups
Run 400 meters

Men: 135-lb. clean
Women: 95-lb. clean

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Post time to comments.

Compare to 130831.

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Related:
• CrossFit WOD 180629 Tips With Rory McKernan
• “We Rally” From the “Hotshots 19” Memorial Event
• The 19
• Read: “This Is CrossFit”

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Scaling
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option
6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters

Men: 115-lb. clean
Women: 75-lb. clean

Beginner Option
4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters

Men: 75-lb. clean
Women: 55-lb. clean

Warm up-Starts at the top of the hour, if you are late for class, which you shouldn’t be, jump in where there rest of the class is
3 Rounds
1st minute- 30 second row
2nd minute- 25 air squats
3rd Minute- 30 second hollow body hold

Strength
1-1-1-1-1-1+ Front squat
Experienced athletes find your max
New athletes do 6 sets of 5 and drill technique

WOD STARTS AT :30 after

For time:
2,000-meter row
1-mile run
2,000-meter row

Feeling extra fitness-y today. Have a try at this wod.

100/80 cal bike
1 mile run
100/80 cal bike

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Post time to comments.

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Related:
• CrossFit WOD 180627 Tips With Rory McKernan
• Read: Row Pro: Calories Vs. Meters

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Scaling
Intermediate athletes can complete this workout as prescribed. Beginner athletes should reduce the distances to keep their total time under 30 minutes.

Beginner Option
1,500-meter row
800-meter run
1,500-meter row

Warm up-
Starts at 5 after, if you are here early please row, bike, or roll out on a foam roller
3 Rounds
Run 200
10 Strict presses with an empty bar
20 wall balls with a partner…doesnt have to be the same partner every time,
20 walking lunges

Strength
5 sets of 5 strict press. work up to your heaviest 5

After strength meet at a rope to review rope climbs


Wod 5 rounds for time of:
20 Sit ups (try to hop on the GHD for a round or two if possible
3 legless rope climbs, 15-ft. rope

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Post time to comments.

Compare to 131202.

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Related:
• CrossFit WOD 180624 Tips With Rory McKernan
• The Legless Rope Climb

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Scaling
This medium-duration couplet taxes the midline as well as gripping and pulling stamina. The sit-ups should be completed unbroken, while the rope climbs will need to be broken up. Beginners should avoid the GHD and reduce the total number of reps.

Intermediate Option
5 rounds for time of:
20 sit ups, (Get a round of ghds in if you want to)
3 rope climbs, 1 legless, 2 with legs

Beginner Option
5 rounds for time of:
20 sit-ups
3 rope climbs, lying to standing