CrossFit 417: Forging Elite Fitness in Ozark, MO

Hero WOD “DT”
5 rounds, for time:
12 deadlifts 155/105
9 hang power cleans 155/105 
6 push jerks 155/105

WOD 2
5 rounds for time:
10 wall balls 20/14 
8 hang power cleans 155/105
6  plate OH lunges 45/25 (R+L=1)
4 HSPU
2 rope climbs

Hero WODs are done in honor of a hero.  This week’s hero WOD is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Remember, anyone who chooses to do this workout must finish it.  It’s an honor to do it, so try your best.

Regionals Update: Jared finished 3rd in the second workout and is currently sitting in 16th place overall.  For scores and highlights for the North Central Regional, go here.  Thank you to everyone for supporting him!

Strength
3 x 3 power snatch

Conditioning
3 rounds, as  many reps as possible:
1 min. air squats
1 min. pushups
1 min. situps
1 min. burpees
1 min. DU 

It’s game time!

Strength: Wendler-Deadlift
3-3-3
70-80-90%
WOD: 7 rounds
7 Deadlift 225/155
7 Chest 2 Bar Pullups

Thanks for the support CF417 Peeps!!

Strength: Wendler-Strict Press

WOD: for time
75 Toes through rings
every time you break
7 Bar-face burpees
then
20 Ground to OH 155/105

Have you ever seen a dinosaur do Cleans…Meet Chad Galispy 6 foot 7 baller

Conditioning
For time:
1 mile run
50 hand-release push ups
40 box jumps
30 KB swings
20 chest to bar pullups
10 hand stand push ups
1 mile run

The CrossFit North Central Regionals start this Friday!  Stay updated with scores and highlights here.

Last weekend Dan Bailey set the world record in Event 3.  Can Jared beat it?

Strength: Wendler-Back Squat
                  3-3-3/70-80-90%
5 x 1 Clean & Jerk

WOD: 3 rounds
21 Wallballs 20/14
21 Toes 2 Bar

Hero WOD: “Nate” 
AMRAP 20min
2 Muscle ups
4 HSPU
8 KB swings 55/35

or

WOD2:
Buy in 1000m run
3 rounds
10 power snatch 95/65
10 pullups
10 wallballs
10 situps
Buy out 1000m run  

Strength: Wendler-Strict Press

WOD: 18 min AMRAP
75 DU
25 Shoulder 2 O.H. 115/80
15 C2B pullups

Strength: 7×2
Hang Clean

WOD: 4 rounds
5 Hang clean 155/105
10 Bar facing burps
400m run

Strength: W8ed Pushups
8 x 5

WOD: 30-20-10
Box Jumps 24/20
Dips
Situps