A. OHS
3 RM
B. 12 min AMRAP
20 Power Clean & Jerks (115/80)
15 Power Snatches
10 OHS
For time:
3 rounds of “Cindy”
12 Clusters* (135/95)
3 rounds of “Cindy”
9 Clusters
3 rounds of “Cindy”
6 Clusters
Rest 2 minutes
1 mile Run
*Cluster = Squat Clean Thruster
Open Gym
-or-
Suggested WOD
For time
45 KBS (2/1.5)
400m Run
35 KBS
800m Run
25 KBS
1,200m Run
15 KBS
A. Push Press
2-2-2-2-2
B. As Many Calories in 10 minutes
10 Box Jumps
15 Push-jerks (95/65)
20 seconds of Rowing
*Score is total number of Calories rowed in the 10 min
A. Deadlift
5 RM
B. 5 rounds
35 Double unders
7 Devil Press (35/25)
A. Front Squat
3-3-3
B. 18 min AMRAP
3 Squat Cleans (185/125)
6 Bar Facing Burpees
9 T2B
12 Sit-ups
“Peyton”
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
10 dumbbell thrusters, 35/50 lb.
*Stop and perform 40 double-unders every 2 minutes, including at 0:00.
Then, at the 20:00 mark, begin a 2-mile run.
Post rounds of the AMRAP and run time to comments.
The CrossFit community mourns the loss of Chad Robert Peyton, a beloved husband, father, son, brother, and friend. Chad, a U.S. Army veteran with 10 years of military service, struggled with depression and anxiety. He took his own life on May 17, 2021.
Chad received a Congressional nomination to attend West Point, where he graduated with a B.S. in May 2003 before being commissioned as an aviation officer in the U.S. Army.
Chad became a UH-60 Black Hawk helicopter pilot and served in Germany during Operation Iraqi Freedom II. He was subsequently promoted to Captain and stationed at Fort Riley, Kansas, from 2006 until 2009, when he was transferred to Fort Bragg, North Carolina. During his military service, he was awarded the Bronze Star and many other awards and commendations.
In 2012, Chad was honorably discharged from the Army and relocated to Santa Cruz, California, where he became a beloved member of the local CrossFit community. He and his wife, Nicole, were married in September 2014.
When he wasn’t flying helicopters as a first responder, Chad enjoyed spending time with his family, doing CrossFit, hiking in the forest, surfing, traveling, and helping his friends and fellow veterans.
Chad is survived by Nicole, who works on the publishing team at the CrossFit Home Office; his two children, Isla, 5, and Ellis, 3; and many other friends and family members.
If you or someone you know is struggling with PTSD, anxiety, or depression, call the National Center for PTSD hotline right away: 1-800-273-8255. All calls are completely confidential.
Open Gym
-or-
Suggested WOD
20 min EMOM
min 1: 5-7 HSPU
min 2: 7-10 T2B
min 3: 15 KBS (1.5/1)
min 4: Max cal Row
A. Clean
3-3-3-3-3
B. 5 min AMRAP
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans
10 Bar Facing Burpees
10 Power Snatch
10 Bar Facing Burpees
A. Find Max weight Turkish Get-up for each side
B. For time
30 alternating DB Snatch (50/35)
400m Run
20 DB OHS (right arm)
400m Run
10 Manmakers
400m Run
20 DB OHS (left arm)
400m Run
30 alternating DB Snatch (50/35)
A. Jerk
3-3-3-3-3
B. Last -Chance Qualifier Event 3
For time*
100 Burpees
*To a 12” inch target
**7 min time cap
"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
Open Gym
-or-
Suggested WOD
30 min AMRAP
50 Double unders
500m Row
50 Double unders
5 rounds of “The Chief”*
*The Chief
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
A. Back Squat
1 RM
A. Press
5-5-5
B. 3 rounds
50 Double unders
400m Run
30 Sit-ups
20 Push Press (95/65)
Reminder: There will be noclass this weekend so that we may host a CrossFit L1 Course. We do this so that we can bring you the best Coaching possible. All of our Coaches are CrossFit L1 or L2 Certificate holders. 10
In observance of the Jully 4th Holiday there will be a 10:00am WOD Only today.
In observance of the Holiday there will be a 10:00am WOD only tomorrow, Monday, 5 July 2021
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
Open Gym
-or-
Suggested WOD
“Adderall”
AMRAP in 27 minutes
From 0:00-10:00:
1 mile Run
Max Clean-and-Jerks (135/95 lb)
Rest from 10:00-13:00
From 13:00-20:00:
800 meter Run
Max Power Snatches (115/80 lb)
Rest from 20:00-23:00
From 23:00-27:00:
400 meter Run
Max Thrusters (95/65 lb)
In this benchmark workout, athletes are working with several different windows of time. In the first 10 minute window, athletes will complete a 1 mile run (with an 8:30 time cap). Following the mile run, they will complete as many clean and jerks as possible with the remaining time. Athletes will then rest for 3 minutes before completing the next 7-minute window. During this window, they will complete an 800-meter run and max power snatches in the remaining time. Following another 3 minute rest, they will have 4 minutes to complete a 400-meter run and max thrusters in the remaining time. The three barbell movement are the scores, all scored separately. Athletes should change out weight and record scores up during rest periods.
Scaling: Weight on the barbells should be something that athletes could complete at least 15+ reps unbroken when fresh.
If athlete’s best mile is above 8:30, the mile run can be shortened to 1,200 meters to allow for sufficient time on the barbell.
A. Push Press
5 RM
B. CrossFit Linchpin Test 4
2 rounds for time:
18/12 cal Row
15 Thrusters (95/65)
12 C2B Pulll-ups