A. Death by Strict Pull-ups
10 min cap
Athletes stop at failure or at 10 min
B. For time:
200 Double unders
1500m Row
100 Wallballs
800m Run
A. Deadlift
3-3-3-3-3
B. "Deadpool"
On the 3 min, 7 rounds (21 min)
21 AbMat Sit-ups
14 Walking Lunges
7-6-5-4-3-2-1 Deadlifts*
*Athletes choose the weight. They have the options to climb each round or use the same weight for all rounds
A. 10 RM Push Press
-then-
AMRAP @ 80% of your 10 RM
B. 5 rounds
9 HSPU
12 T2B
15/12 cal Row
A. 5 RM Back Squat
B. 18-15-12-9-6-3
Front Squat (135/95)
Bar Facing Burpees
"31 Heroes"
AMRAP (with a Partner) in 31 minutes
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.
The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.
"Cindy meets Grace"
5 rounds for time
4 rounds of Cindy*
6 Clean & Jerk (135/95)
*Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
Open Gym
-or-
20min AMRAP
10 OHS (95/65)
20 Box Jumps
400m Run
A. Strict Press
5-5-5-5-5
B. 4 rounds for time
15 AbMat Sit-ups
30 Thrusters (75/55)
50 Double unders
A. Bent Over Row
10-10-10-10-10
B. 20 min AMRAP
20 Power Snatches (95/65)
15 T2B
10 Burpee to plate
5 Bar Muscle Ups
A. Warm up to a heavy Squat Clean
B. For time
10-20-30-40-50 cal Row
10-8-6-4-2 Squat Cleans*
*Squat Clean weight (115/75, 135/95, 155/105, 165/115, 185/135)
A. Drop Snatch
Build to a heavy 3 rep
B. "Isabel"
30 Snatches for time (135/95)
C. Optional Check-out
4x400m run
rest 1.5 min between attempts
Open Gym
-or-
Suggested WOD
A. Split Squats
10-10-10
B. 20 min AMRAP
50 Double unders
40 Lunges
30 Pistols
20 Atomic Sit-ups with a plate (35/25)
10 HSPU
A. Every 90s for 9 min
3 Squat Cleans + 2 Front Squats
(same weight for all sets)
B. Tabata (16 min total, alternating movements)
T2B
Push-ups
Power Cleans (115/75)
KBS (1.5/1)
A. 8 min EMOM
2 Push press + 1 Push jerk
B. 5 rounds*
10 Burpees Over the Bar
10 Push-Press (115/75)
10 Burpees Over the Bar
10 Overhead Squat
10 Burpees Over the Bar
10 Push-Jerk
*30 min time cap
A. Build to a heavy complex:
5 Deadlifts
4 Power Cleans
3 Hang Squat Cleans
2 Push -Jerks
1 Thrusters
B. 3 rounds
800m Run
10 Ring Muscle-ups
Saturdays at CrossFit Pittsburgh
CrossFit Pittsburgh Grinder PT
The definition of "Grinder" is the concrete-asphalt area at BUD/S where the students do their calisthenics workouts. It is surrounded by Pull-up bars, Dip bars and the Instructor's, Training Officer, and Commanding Officer's offices.
You have the constant feeling of always being watched while you are on the "Grinder." So, put out hard, count loud, and cheer your class through the workout.
AND DON'T CHEAT!
“Hotshot 19”
6 Rounds:
30 Air Squats
19 Power Cleans 135# M/95# W
7 Strict Pull Ups
400M Run
On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battleing the 2,000 acre Yarnell Hill fire just south of Prescott AZ. Thank you for your service, you will never be forgotten. RIP.
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
Open Gym
-or-
Suggested WOD
A. Deadlift
15-10-5-1-5-10-15
Start at 70% 1 rm and work up
B. "Rambo Row"
First Blood: 2000m Row
4 min rest
First Blood Part 2: 1000m Row
2 min rest
Rambo 3: 500m Row
A. Hang Squat Clean
5 RM
B. 4 rounds
15 HSPU
20 Box jumps (24/20)
400m Run
A. 10 min EMOM
2 Push-Jerk + 1 Split Jerk
B. 20 min AMRAP
50 Double unders
40 Wallballs
30 Burpees
20 Shoulder 2 Overhead (95/65)
10m Handstand Walk