RX

For time:
30 single-arm KB overhead lunges (35/53 lb)
30 knees-to-elbows
30 sit-ups
30 KB snatches (35/53 lb)
30 sit-ups
30 knees-to-elbows
30 single-arm KB overhead lunges

INTERMEDIATE

For time:
30 single-arm KB overhead lunges (26/35 lb)
30 knees-to-armpits
30 sit-ups
30 KB snatches (26/35 lb)
30 sit-ups
30 knees-to-armpits
30 single-arm KB overhead lunges

BEGINNER

For time:
30 single-arm DB overhead lunges (10/15 lb)
30 hanging knee raises
30 sit-ups
30 DB snatches (10/15 lb)
30 sit-ups
30 hanging knee raises
30 single-arm DB overhead lunges

Skill Work

4 sets:
10 single-arm KB bent over rows/arm (35/53 lb)
50-m single-arm KB farmer carry/arm

RX

7 sets for load:
1 deadlift
1 clean
1 hang clean
1 jerk
– Athletes may power or squat clean and push or split jerk, but the complex must be unbroken.

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

SKILL WORK

8 sets:
:20 double-unders
– Rest :10

RX

5 rounds for time:
11 front squats (95/135 lb)
55 double-unders

INTERMEDIATE

5 rounds for time:
11 front squats (65/95 lb)
1:00 double-unders

BEGINNER

5 rounds for time:
11 front squats (35/45 lb)
1:00 single-unders

SKILL WORK

EMOM 9:
1 push press
– Build in load.

“Jack”

AMRAP in 20 minutes

• 10 Push Presses (115/85 lb)

• 10 Kettlebell Swings (1.5/1 pood)

• 10 Box Jumps (24/20 in)

RX

5 rounds for time:
24/30-cal bike
– Rest 2:00 between rounds.
– Athletes may use any bike.

INTERMEDIATE

5 rounds for time:
17/24-cal bike
– Rest 2:00 between rounds.
– Athletes may use any bike.

BEGINNER

5 rounds for time:
10/15-cal bike
– Rest 2:00 between rounds.
– Athletes may use any bike.

SKILL WORK

Accumulate:
100 GHD sit-ups

Happy Halloween!

Would you rather face “Murph,” “Fran,” “Karen,” or one of these clowns?

SKILL WORK

5 sets:
3 hang power clean and jerks

RX

4 rounds for time:
20 wall-ball shots (14/20 lb) (9/10 ft)
400-m run

INTERMEDIATE

4 rounds for time:
20 wall-ball shots (10/14 lb) (9/10 ft)
400-m run

BEGINNER

4 rounds for time:
15 wall-ball shots (6/10 lb) (9/10 ft)
200-m run

RX

5 rounds for time:
36 double-unders
12 thrusters (55/75 lb)
1 rope climb (15 ft)
– Rope climb begins from the seated position.

INTERMEDIATE

5 rounds for time:
:30 double-unders
12 thrusters (55/75 lb)
1 rope climb (15 ft)

BEGINNER

5 rounds for time:
36 single-unders
12 thrusters (35/45 lb)
3 pull-to-stands

Skill Work

4 sets:
3 weighted strict pull-ups
4 wide-grip strict pull-ups
5 strict pull-ups

RX

For load:
Muscle snatch
3-3-3-3-3

Power snatch
2-2-2-2-2

Squat snatch
1-1-1-1-1

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:
Hang muscle snatch
3-3-3-3-3

Hang power snatch
2-2-2-2-2

Hang squat snatch
1-1-1-1-1

Skill Work

5 sets

SOTS Press

RX

For time:
200-m run
40 box jumps (20/24 in)
40 sit-ups
200-m run
30 box jumps
30 sit-ups
200-m run
20 box jumps
20 sit-ups
200-m run
10 box jumps
10 sit-ups

INTERMEDIATE

Same as Rx’d

BEGINNER

For time:
100-m run
20 box jumps (20/24 in)
20 sit-ups
100-m run
15 box jumps
15 sit-ups
100-m run
10 box jumps
10 sit-ups
100-m run
5 box jumps
5 sit-ups

Skill Work

3 sets:
:30 plank hold on rings
– Rest :30
:30 seated leg raises
– Rest :30
– Ring should be about 6-inches off the ground.

RX

8 sets for load:
2 power cleans

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Skill Work

8 sets:
:20 calorie assault bike
:10 rest

“Mary”

RX

AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

INTERMEDIATE

AMRAP 20:
5 strict presses (65/95 lb)
10 alternating single-leg squats to a target
10 pull-ups

BEGINNER

AMRAP 20:
5 push-ups
10 alternating lunges
10 jumping pull-ups

Welcome Festivus Athletes!

Follow all the action right here: Heat Schedule

REMINDER: We are closed tomorrow so that we may host the Fextivus Games. First heats go off at 8:00am. Come by and cheer on the Athletes and have some fun!

SKILL WORK

On a 10:00 clock:
Build to a heavy 1-rep snatch

RX

For time with a partner:
100 power snatches (75/115 lb)

INTERMEDIATE

For time with a partner:
100 power snatches (55/75 lb)

BEGINNER

For time with a partner:
100 power snatches (empty barbell)

RX

5 sets for load:
3 split jerks

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets for load:
5 push jerks

SKILL WORK

For completion:
50 deficit push-ups (2/4 in)
50 close grip bench presses (empty barbell)

“Nate”

Chief Petty Officer Nate Hardy was killed Sunday, February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

RX

AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)

INTERMEDIATE

AMRAP 20:
2 burpee pull-ups
4 seated DB shoulder presses (20/35 lb)
8 KB swings (35/53 lb)

BEGINNER

AMRAP 8:
2 low ring transitions
4 push-ups
8 KB swings (18/26 lb)
– Rest 4:00
AMRAP 8:
2 low ring transitions
4 push-ups
8 KB swings (18/26 lb)

RX

3 rounds for time:
300-m run
:30 rest
200-m run
:30 rest
100-m run
:30 rest

INTERMEDIATE

Same as Rx’d

BEGINNER

3 rounds for time:
200-m run
:30 rest
100-m run
:30 rest
50-m run
:30 rest

SKILL WORK
3 sets:
25 GHD sit-ups
15 banded side-steps (left)
15 banded side-steps (right)

SKILL WORK

EMOM 12:
Min. 1 | :20 ring dip hold (top)
Min. 2 | :20 ring dip hold (bottom)
Min. 3 | 5 low ring transitions

RX

For time:

21-15-9:

Front squats (125/185 lb)

DB box step-overs (25/35 lb) (20 in)

INTERMEDIATE

For time:

21-15-9:

Front squats (95/135 lb)

DB box step-overs (15/25 lb) (20 in)

BEGINNER

For time:

15-12-9:

Front squats (55/75 lb)

Box step-ups (20 in)

It was 19 years ago today.

While escorting US Diplomats to a meeting in the Gaza Strip for the purpose of interviewing students for Fulbright Scholarships, my Team was hit by an IED just past the point of entry into the Gaza Strip. Three Brothers were lost that day. John Eric Branchizio, United States Navy. John Martin Linde, Jr., United States Marine Corps. Mark Thadeus Parsons, OGA.

Until I see you again Boys. In the Halls of Valhalla.

RX

3 sets for reps:
Max-rep unbroken handstand push-ups

then…

5 sets for load:
3 shoulder presses

INTERMEDIATE

3 sets for reps:
Max-rep unbroken piked push-ups

then…

5 sets for load:
3 shoulder presses

BEGINNER

3 sets for reps:
Max-rep unbroken push-ups

then…

5 sets for load:
3 shoulder presses

SKILL WORK

Post-workout:
Accumulate:
100 alternating shoulder taps in a handstand

"I can imagine no more rewarding a career. And any man who may be asked in this century what he did to make his life worthwhile, I think can respond with a good deal of pride and satisfaction: 'I served in the United States Navy.'" - John F. Kennedy

Happy 247th Birthday to the World’s Greatest Navy and all Those Who Have Served!

RX

AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (25/35 lb)
15 GHD sit-ups
– Partners alternate after one partner finishes the 10 DB lunges and 15 GHD sit-ups.

INTERMEDIATE

AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (25/35 lb)
15 GHD sit-ups to parallel

BEGINNER

AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (10/15 lb)
15 sit-ups

SKILL WORK

Post-workout:
3 sets:
25 weighted hip extensions