Tuesday(1Sept15) 

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Work to a 1RM power snatch.

CrossFit Games Open WOD 13.1

17 min time cap

40 burpees, 30 snatches (75/45 lbs)

30 burpees, 30 snatches (135/75 lbs)

20 burpees, 30 snatches (165/100 lbs)

10 burpees, AMRAP snatches (210/120 lbs)
Scaling:

A)15/25/35/45/55

B)35/55/75/85

C)65/95/115/135

D)75/115/135/165

E)75/125/155/185

Extra Credit

For time:

1000m row 
  

Monday(31AUG15) 

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Every 90secs for 8rounds-

2 clean + 1 jerks @ 85%

– 

Every 2mins for 3 rounds

5 front squats @ 85% 

On the minute every minute for 10mins-

5 pull ups 

10 push ups

15 squats 

*scale-if you can not finish under the minute minus 1 rep from each set of movements until you can complete it under the minute. Modifications for pull ups will be jumping or ring rows NO BANDS.  

Extra Credit

A)Every 30secs for 5mins 

1-2 muscle ups

or

B)3×10 hips to rings 

and/or 

C)3×10 strict ring dips AHAP
  

SundOly(30AUG15) 

9:30: Oly lifting –

11am: Hero WOD 

– 

Loredo

Six rounds for time of:

24 Squats

24 Push-ups

24 Walking lunge steps

Run 400 meters

 
 

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Saturday(29Aug15)

Open Gym: 9am-noon

Bro-Sesh 10:30-11:15am 

WOD 11:15am 

Bro-Sesh

Bench press

5@75% 

3@85%

1+@95%

Team WOD 

For time-

Teams of 2:

Run 800m (together)

40 power cleans (125/185) 

40 overhead squats (95/135) 

Row 2000m 

40 deadlifts (185/275)

40 back squats (155/225) 

  

Friday(28Aug15) 

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm

Open gym: 6:30pm-8pm

WOD:

Work up to a 1RM thruster.

Every 2mins for 6 rounds-

3 back squats @ 90% 

10min AMRAP-

1 muscle ups 

1 trusters 95/135 

2 muscle ups

2 trusters 95/135

3 muscle ups 

3 trusters 95/135

4 muscle ups 

4 trusters 95/135

And so on……

*scaling- kipping ring to hip pulls, 2x ring dips, 2x box dips 

Extra Credit

4×10 glute ham raises