8/31/13 - Hotshots 19 Fundraiser

SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

• "Hotshots 19" 

• Six rounds for time of: 
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• 30 Squats 
• 19 Power cleans (135/95) 
• 7 Strict Pull-ups 
• Run 400 meters

8/30/13 - Deadlifts / Dips

• SWOD: Hang squat/power clean 3-3-3-3-3
• 
  
• 30-20-10
• 
  
• Deadlifts (225/155)
• Ring Dips / 2x box dips

8/29/13 - Team Lunges

• SWOD: Back Squat 3-3-3-3-3 
• 
  
• Teams of 2 or 3 
• 
  
• 4 rounds 
• 
  
• 24 Plate Burpees (45/35) 
• 40 Box Jumps (30"/24") 
• 100 M OH Lunges (45/35) 
• 
  
• **rep count for teams of 2. Teams of 3 will have more reps equivalent to teams of 2.

8/28/13 - Gripper EMOM

• SWOD: Single Arm DB/KB Row 3x10 
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• EMOM 20 
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• odd: 12 Toes To Bar / V-Ups 
• even: 12 KB/DB Snatches (70/53) (6 per arm)

8/27/13 - 400M chipper

• SWOD: 1RM Snatch (15 min cap) 
• 
  
• 20 Push Press/Jerk (135/95) 
• 400 M run 
• 20 Front Squats (135/95) 
• 400 M run 
• 20 Hang Power Clean (135/95) 
• 400 M run 
• 20 OHS (135/95) 
• 400 M run

8/26/13 - Mary or Cindy (benchmark)

• SWOD then...
• 
  
• Athletes' choice of doing Cindy or Mary, if you're not sure ask one of the coaches for advice on which WOD to do. If you plan on competing in RX soon we recommend you do Mary (higher skills reason)
• 
  
• Mary:
• 20 Min AMRAP
• 5 HSPU
• 10 Alternating Pistols
• 15 Pullups
• 
  
• or Cindy 
• 20 Min AMRAP
• 5 pullups
• 10 pushups
• 15 air squats

8/22/13 - MU's and Thrusters

• EMOM 7: 
• 
  
• 5 Floor Press (165/85) 
• 8 Floor Wipers (same weight)(4 per side) 
• 
  
• Team Row Relay (500 M each teammate) **repeat if time allows** 
• 
  
• 3 rounds 
• 
  
• 5 Muscle up / 15 ring dip / 30 box dips 
• 10 Thrusters (135/95)

8/21/13 - Happy Birthday Coach Greg!!!

• SWOD: Push/Split Jerk 1RM (15 min cap)
• 
  
• 5 rounds
• 
  
• 90 seconds on - 90 sec off
• 
  
• 100 M run
• 5 Hang Snatch (135/95) 
• AMRAP Box Jumps (30"/24")

8/20/13 - Team Tuesday

• SWOD: Front Squats 3-3-3-3-3
• 
  
• 15 min AMRAP
• 
  
• 16 Plank Hold Burpees
• 30 KB American Swings (70/53)
• 
  
• ** Burpees can be switched at any point, but the other partner must be doing a plank hold and the burpees will be with a hop over the planking partner. 16 total burpees per team PER round

8/19/13 - Hammer (Hero WOD)

• Warmup: 3 rounds NOT for time:
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• 5 empty bar good mornings
• 10 pushups
• 
  
• SWOD: Deadlift 3-3-3-3-3
• 
  
• “Hammer” (30 min cap)
• 
  
• 5 Rounds For Time:
• 
  
• 5 Power Cleans (135/95)
• 10 Front Squat
• 5 Push Jerk
• 20 Pullups
• Rest 90 Seconds

** Every athlete MUST rest 90 seconds after finishing each round

8/17/13

• 5 Power Cleans (185/115)
• 10 Bar Hop Burpees
• 200 M run
• 10 Power Cleans (185/115)
• 20 Bar Hop Burpees
• 400 M run
• 15 Power Cleans
• 30 Bar Hop Burpees
• 800 M run

8/16/13 - Pushups / Box Jumps / Sumo DLHP

• SWOD: Thruster 5-3-3-1
• 
  
• 4 rounds
• 
  
• 21 Pushups
• 15 Box Jumps (24"/20")
• 9 Sumo DLHP (115/75)

8/15/13 - Snatch / HSPU / Dubs

• SWOD: Push Press 5-3-3-1
• 
  
• 5 rounds
• 
  
• 5 Power Snatches (135/95)
• 10 HSPU / 20 modified
• 30 Double Unders / Jumping Jacks

8/14/13 - Team DL / Man Makers

• SWOD: 1 Mile timed test 
• 
  
• Teams of 3 partners - 5 rounds
• 
  
• Partner A: 5 Man Makers 
• Partner B: AMRAP Deadlift (315/205) 
• Partner C: AMRAP Situps 
• 
  
• **Rotate movements once the 5 man makers are done** 
• **Each Partner MUST do 25 man makers (5 rounds) 
• 
  
• **if there's a team of 2 because of lack of people, cut the situps out**

8/13/13 - rope climb run

• SWOD: 15 Min for 1RM Squat Clean
• AMRAP 15: 
• 
  
• 1,2,3,4 rope climbs / 3,6,9,12 strict pull-ups
• 200 M run
• *rope climbs increase by 1 every round
• **strict pullups increase by 3 every round

8/12/13 - Grace (benchmark)

• SWOD: Pendlay Row 5-5-5-5-5 
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• Grace
• 
  
• 30 Clean & Jerk (135/95) 
• 
  
• 3 min rest. 
• 
  
• 1000 M row

8/10/13

• Teams 2-3
• 
  
• AMRAP 25
• 
  
• 12 KB American Swings (70/53)
• 20 Wall Balls (20/14)
• 200 M run
• 
  
• **total reps is per team**
• teams of 3 will have 18 KBS and 30 WBS

8/9/13 - Snatch / OHS / Bar Hops

• SWOD: 5x3 floor press 
• 
  
• 10 rounds 
• 
  
• 5 Snatches (95/65) 
• 5 OHS 
• 20 barbell hops 
• 
  
• Cool down: 3x ME static chin up holds

8/8/13 - Thruster / T2B / Dubs

• SWOD: Agility Sprint 
• 
  
• (setup similar to CF games) 3x per athlete 
• 
  
• 12 Min AMRAP 
• 
  
• 5 Thrusters(155/105) 
• 10 Toes To Bar 
• 30 Double Unders

8/7/13 - Hang Clean / Pullup

• SWOD then...
• 
  
• 5 rounds 
• 
  
• 7 Hang Cleans (205/125) 
• 15 Pullups 
• 200 M 

8/6/13 - Tabatas!

• SWOD then...
• 
  
• 20 seconds on, 10 sec break 8 rounds each movement before going to next movement 
• 
  
• Box Jumps 
• Sumo DLHP (70/53) 
• Pushups 
• Air Squats 
• Burpees

8/5/13 - "DiAnnie"

• SWOD then...
• 
  
• Diane 21-15-9
• Deadlifts (225/155)
• HSPU / 2x mod
• 
  
• rest 5 min
• 
  
• Annie 50-40-30-20-10
• double unders / jumping jacks
• ab mat situps

8/3/13 - Saturday

• 4 rounds
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• 15 Box Jumps (24"/20") 
• 50 M OH Lunges 
• 400 M run

8/2/13 - Deadlift Chipper

• SWOD then...
• 
  
• 3 DL (295/175) 
• 10 muscle ups / 30 ring or box dips 
• 3 DL (295/175) 
• 15 HSPU / 30 modified 
• 3 DL (295/175) 
• 25 pullups 
• 3 DL (295/175) 
• 40 KB American Swings (70/53) 
• 3 DL (295/175)