HERO WOD FRIDAY

12MAY, 2022

Foo (AMRAP – Rounds and Reps)

13 Bench Presses, 170#
Then complete:
20-Minute AMRAP of:
7 Chest-To-Bar Pull-ups
77 Double-Unders
2 Squat Clean Thrusters, 170#
28 Sit-ups
In honor of Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013.

Upcoming classes

CrossFitThursday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Thu, Jul 30

WARM-UP
General Warm-Up
2:00 Cardio Choice
-
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches

Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
8 Bar Kip Swings
6 Strict Knees to Chest
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
-
Then get into Rope Climb Technique Work
"Cloud Cover" (5 Rounds for reps)
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar

Time Cap: 2:30 per set
Score = Slowest Set Time

Box: 24/20in
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10

Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.

Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
[Cloud Cover: Levels] (5 Rounds for reps)
Level 2:
Every 3:00 x 5 Sets
2 Rope Climbs
12 Box Jump Overs
12 Toes to Bar
Box: 24/20in
Rope Climb: 15ft

Level 1:
Every 3:00 x 5 Sets
2-3 Pull to Stands
12 Box Step-Overs
12 Hanging Knee Raises or Toes to Target
Box: Choice

Masters 55+:
Every 3:00 x 5 Sets
2 Rope Climbs
10 Box Jump Overs or Box Step-Overs
12 Toes to Bar or Hanging Knee Raises
Box: 24/20in
Rope Climb: 13ft

Competitor:
Every 3:00 x 5 Sets
4 Rope Climbs
15 Box Jump Overs
20 Toes to Bar
Box: 24/20in

Hotel Gym / Travel:
Every 3:00 x 5 Sets
6 Strict Pull-Ups or 10 Towel Pull-Ups
12 Lateral Burpees
15 V-Ups or Toes to Bar (if bar available)

Big Class Option:
Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.
-
Option B:
20:00 EMOM
Minute 1: 3 Rope Climbs
Minute 2: 12 Box Jump Overs
Minute 3: 15 Toes to Bar
Minute 4: Rest

Box: 24/20in
Rope Climb: 15ft

Accessory Finisher (Checkmark)
For Quality:
4 Sets:
10/10 Batwing Rows
16 Alternating Dumbbell Bicep Curls
1:00 Weighted Forearm Plank
PRVN Reset
For Completion:
10:00 AMRAP
8 Slow Cuban Press (Very Light)
:30 Kneeling Forearm Stretch (palms down, fingers away from you)
6/6 Dumbbell Wrist Rotations
:30 Kneeling Forearm Stretch (palms up, fingers towards you)

Intent: Shoulder strength and mobility, along with controlled work for the forearms
CrossFitThursday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Thu, Jul 30

WARM-UP
General Warm-Up
2:00 Cardio Choice
-
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches

Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
8 Bar Kip Swings
6 Strict Knees to Chest
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
-
Then get into Rope Climb Technique Work
"Cloud Cover" (5 Rounds for reps)
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar

Time Cap: 2:30 per set
Score = Slowest Set Time

Box: 24/20in
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10

Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.

Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
[Cloud Cover: Levels] (5 Rounds for reps)
Level 2:
Every 3:00 x 5 Sets
2 Rope Climbs
12 Box Jump Overs
12 Toes to Bar
Box: 24/20in
Rope Climb: 15ft

Level 1:
Every 3:00 x 5 Sets
2-3 Pull to Stands
12 Box Step-Overs
12 Hanging Knee Raises or Toes to Target
Box: Choice

Masters 55+:
Every 3:00 x 5 Sets
2 Rope Climbs
10 Box Jump Overs or Box Step-Overs
12 Toes to Bar or Hanging Knee Raises
Box: 24/20in
Rope Climb: 13ft

Competitor:
Every 3:00 x 5 Sets
4 Rope Climbs
15 Box Jump Overs
20 Toes to Bar
Box: 24/20in

Hotel Gym / Travel:
Every 3:00 x 5 Sets
6 Strict Pull-Ups or 10 Towel Pull-Ups
12 Lateral Burpees
15 V-Ups or Toes to Bar (if bar available)

Big Class Option:
Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.
-
Option B:
20:00 EMOM
Minute 1: 3 Rope Climbs
Minute 2: 12 Box Jump Overs
Minute 3: 15 Toes to Bar
Minute 4: Rest

Box: 24/20in
Rope Climb: 15ft

Accessory Finisher (Checkmark)
For Quality:
4 Sets:
10/10 Batwing Rows
16 Alternating Dumbbell Bicep Curls
1:00 Weighted Forearm Plank
PRVN Reset
For Completion:
10:00 AMRAP
8 Slow Cuban Press (Very Light)
:30 Kneeling Forearm Stretch (palms down, fingers away from you)
6/6 Dumbbell Wrist Rotations
:30 Kneeling Forearm Stretch (palms up, fingers towards you)

Intent: Shoulder strength and mobility, along with controlled work for the forearms
CrossFitThursday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Thu, Jul 30

WARM-UP
General Warm-Up
2:00 Cardio Choice
-
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches

Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
8 Bar Kip Swings
6 Strict Knees to Chest
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
-
Then get into Rope Climb Technique Work
"Cloud Cover" (5 Rounds for reps)
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar

Time Cap: 2:30 per set
Score = Slowest Set Time

Box: 24/20in
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10

Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.

Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
[Cloud Cover: Levels] (5 Rounds for reps)
Level 2:
Every 3:00 x 5 Sets
2 Rope Climbs
12 Box Jump Overs
12 Toes to Bar
Box: 24/20in
Rope Climb: 15ft

Level 1:
Every 3:00 x 5 Sets
2-3 Pull to Stands
12 Box Step-Overs
12 Hanging Knee Raises or Toes to Target
Box: Choice

Masters 55+:
Every 3:00 x 5 Sets
2 Rope Climbs
10 Box Jump Overs or Box Step-Overs
12 Toes to Bar or Hanging Knee Raises
Box: 24/20in
Rope Climb: 13ft

Competitor:
Every 3:00 x 5 Sets
4 Rope Climbs
15 Box Jump Overs
20 Toes to Bar
Box: 24/20in

Hotel Gym / Travel:
Every 3:00 x 5 Sets
6 Strict Pull-Ups or 10 Towel Pull-Ups
12 Lateral Burpees
15 V-Ups or Toes to Bar (if bar available)

Big Class Option:
Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.
-
Option B:
20:00 EMOM
Minute 1: 3 Rope Climbs
Minute 2: 12 Box Jump Overs
Minute 3: 15 Toes to Bar
Minute 4: Rest

Box: 24/20in
Rope Climb: 15ft

Accessory Finisher (Checkmark)
For Quality:
4 Sets:
10/10 Batwing Rows
16 Alternating Dumbbell Bicep Curls
1:00 Weighted Forearm Plank
PRVN Reset
For Completion:
10:00 AMRAP
8 Slow Cuban Press (Very Light)
:30 Kneeling Forearm Stretch (palms down, fingers away from you)
6/6 Dumbbell Wrist Rotations
:30 Kneeling Forearm Stretch (palms up, fingers towards you)

Intent: Shoulder strength and mobility, along with controlled work for the forearms
CrossFitThursday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Thu, Jul 30

WARM-UP
General Warm-Up
2:00 Cardio Choice
-
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches

Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
8 Bar Kip Swings
6 Strict Knees to Chest
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
-
Then get into Rope Climb Technique Work
"Cloud Cover" (5 Rounds for reps)
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar

Time Cap: 2:30 per set
Score = Slowest Set Time

Box: 24/20in
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10

Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.

Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
[Cloud Cover: Levels] (5 Rounds for reps)
Level 2:
Every 3:00 x 5 Sets
2 Rope Climbs
12 Box Jump Overs
12 Toes to Bar
Box: 24/20in
Rope Climb: 15ft

Level 1:
Every 3:00 x 5 Sets
2-3 Pull to Stands
12 Box Step-Overs
12 Hanging Knee Raises or Toes to Target
Box: Choice

Masters 55+:
Every 3:00 x 5 Sets
2 Rope Climbs
10 Box Jump Overs or Box Step-Overs
12 Toes to Bar or Hanging Knee Raises
Box: 24/20in
Rope Climb: 13ft

Competitor:
Every 3:00 x 5 Sets
4 Rope Climbs
15 Box Jump Overs
20 Toes to Bar
Box: 24/20in

Hotel Gym / Travel:
Every 3:00 x 5 Sets
6 Strict Pull-Ups or 10 Towel Pull-Ups
12 Lateral Burpees
15 V-Ups or Toes to Bar (if bar available)

Big Class Option:
Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.
-
Option B:
20:00 EMOM
Minute 1: 3 Rope Climbs
Minute 2: 12 Box Jump Overs
Minute 3: 15 Toes to Bar
Minute 4: Rest

Box: 24/20in
Rope Climb: 15ft

Accessory Finisher (Checkmark)
For Quality:
4 Sets:
10/10 Batwing Rows
16 Alternating Dumbbell Bicep Curls
1:00 Weighted Forearm Plank
PRVN Reset
For Completion:
10:00 AMRAP
8 Slow Cuban Press (Very Light)
:30 Kneeling Forearm Stretch (palms down, fingers away from you)
6/6 Dumbbell Wrist Rotations
:30 Kneeling Forearm Stretch (palms up, fingers towards you)

Intent: Shoulder strength and mobility, along with controlled work for the forearms
CrossFitThursday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Thu, Jul 30

WARM-UP
General Warm-Up
2:00 Cardio Choice
-
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches

Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
8 Bar Kip Swings
6 Strict Knees to Chest
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
-
Then get into Rope Climb Technique Work
"Cloud Cover" (5 Rounds for reps)
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar

Time Cap: 2:30 per set
Score = Slowest Set Time

Box: 24/20in
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10

Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.

Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
[Cloud Cover: Levels] (5 Rounds for reps)
Level 2:
Every 3:00 x 5 Sets
2 Rope Climbs
12 Box Jump Overs
12 Toes to Bar
Box: 24/20in
Rope Climb: 15ft

Level 1:
Every 3:00 x 5 Sets
2-3 Pull to Stands
12 Box Step-Overs
12 Hanging Knee Raises or Toes to Target
Box: Choice

Masters 55+:
Every 3:00 x 5 Sets
2 Rope Climbs
10 Box Jump Overs or Box Step-Overs
12 Toes to Bar or Hanging Knee Raises
Box: 24/20in
Rope Climb: 13ft

Competitor:
Every 3:00 x 5 Sets
4 Rope Climbs
15 Box Jump Overs
20 Toes to Bar
Box: 24/20in

Hotel Gym / Travel:
Every 3:00 x 5 Sets
6 Strict Pull-Ups or 10 Towel Pull-Ups
12 Lateral Burpees
15 V-Ups or Toes to Bar (if bar available)

Big Class Option:
Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.
-
Option B:
20:00 EMOM
Minute 1: 3 Rope Climbs
Minute 2: 12 Box Jump Overs
Minute 3: 15 Toes to Bar
Minute 4: Rest

Box: 24/20in
Rope Climb: 15ft

Accessory Finisher (Checkmark)
For Quality:
4 Sets:
10/10 Batwing Rows
16 Alternating Dumbbell Bicep Curls
1:00 Weighted Forearm Plank
PRVN Reset
For Completion:
10:00 AMRAP
8 Slow Cuban Press (Very Light)
:30 Kneeling Forearm Stretch (palms down, fingers away from you)
6/6 Dumbbell Wrist Rotations
:30 Kneeling Forearm Stretch (palms up, fingers towards you)

Intent: Shoulder strength and mobility, along with controlled work for the forearms
CrossFitThursday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Thu, Jul 30

WARM-UP
General Warm-Up
2:00 Cardio Choice
-
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches

Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
8 Bar Kip Swings
6 Strict Knees to Chest
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
-
Then get into Rope Climb Technique Work
"Cloud Cover" (5 Rounds for reps)
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar

Time Cap: 2:30 per set
Score = Slowest Set Time

Box: 24/20in
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10

Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.

Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
[Cloud Cover: Levels] (5 Rounds for reps)
Level 2:
Every 3:00 x 5 Sets
2 Rope Climbs
12 Box Jump Overs
12 Toes to Bar
Box: 24/20in
Rope Climb: 15ft

Level 1:
Every 3:00 x 5 Sets
2-3 Pull to Stands
12 Box Step-Overs
12 Hanging Knee Raises or Toes to Target
Box: Choice

Masters 55+:
Every 3:00 x 5 Sets
2 Rope Climbs
10 Box Jump Overs or Box Step-Overs
12 Toes to Bar or Hanging Knee Raises
Box: 24/20in
Rope Climb: 13ft

Competitor:
Every 3:00 x 5 Sets
4 Rope Climbs
15 Box Jump Overs
20 Toes to Bar
Box: 24/20in

Hotel Gym / Travel:
Every 3:00 x 5 Sets
6 Strict Pull-Ups or 10 Towel Pull-Ups
12 Lateral Burpees
15 V-Ups or Toes to Bar (if bar available)

Big Class Option:
Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.
-
Option B:
20:00 EMOM
Minute 1: 3 Rope Climbs
Minute 2: 12 Box Jump Overs
Minute 3: 15 Toes to Bar
Minute 4: Rest

Box: 24/20in
Rope Climb: 15ft

Accessory Finisher (Checkmark)
For Quality:
4 Sets:
10/10 Batwing Rows
16 Alternating Dumbbell Bicep Curls
1:00 Weighted Forearm Plank
PRVN Reset
For Completion:
10:00 AMRAP
8 Slow Cuban Press (Very Light)
:30 Kneeling Forearm Stretch (palms down, fingers away from you)
6/6 Dumbbell Wrist Rotations
:30 Kneeling Forearm Stretch (palms up, fingers towards you)

Intent: Shoulder strength and mobility, along with controlled work for the forearms
CrossFitThursday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Thu, Jul 30

WARM-UP
General Warm-Up
2:00 Cardio Choice
-
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches

Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
8 Bar Kip Swings
6 Strict Knees to Chest
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
-
Then get into Rope Climb Technique Work
"Cloud Cover" (5 Rounds for reps)
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar

Time Cap: 2:30 per set
Score = Slowest Set Time

Box: 24/20in
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10

Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.

Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
[Cloud Cover: Levels] (5 Rounds for reps)
Level 2:
Every 3:00 x 5 Sets
2 Rope Climbs
12 Box Jump Overs
12 Toes to Bar
Box: 24/20in
Rope Climb: 15ft

Level 1:
Every 3:00 x 5 Sets
2-3 Pull to Stands
12 Box Step-Overs
12 Hanging Knee Raises or Toes to Target
Box: Choice

Masters 55+:
Every 3:00 x 5 Sets
2 Rope Climbs
10 Box Jump Overs or Box Step-Overs
12 Toes to Bar or Hanging Knee Raises
Box: 24/20in
Rope Climb: 13ft

Competitor:
Every 3:00 x 5 Sets
4 Rope Climbs
15 Box Jump Overs
20 Toes to Bar
Box: 24/20in

Hotel Gym / Travel:
Every 3:00 x 5 Sets
6 Strict Pull-Ups or 10 Towel Pull-Ups
12 Lateral Burpees
15 V-Ups or Toes to Bar (if bar available)

Big Class Option:
Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.
-
Option B:
20:00 EMOM
Minute 1: 3 Rope Climbs
Minute 2: 12 Box Jump Overs
Minute 3: 15 Toes to Bar
Minute 4: Rest

Box: 24/20in
Rope Climb: 15ft

Accessory Finisher (Checkmark)
For Quality:
4 Sets:
10/10 Batwing Rows
16 Alternating Dumbbell Bicep Curls
1:00 Weighted Forearm Plank
PRVN Reset
For Completion:
10:00 AMRAP
8 Slow Cuban Press (Very Light)
:30 Kneeling Forearm Stretch (palms down, fingers away from you)
6/6 Dumbbell Wrist Rotations
:30 Kneeling Forearm Stretch (palms up, fingers towards you)

Intent: Shoulder strength and mobility, along with controlled work for the forearms
CrossFitFriday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Fri, Jul 31

Warm-Up
General Warm-Up
400m Run
-
2 x (Empty Barbell)
6 Tall Muscle Cleans
6 Bradford Press w/Lockout
8/8 Staggered Stance Barbell Good Morning
6 Back Squats
6 Sumo Deadlifts to Mid-Shin

Specific Prep
6 Sumo Deadlifts (Light w/Pauses)
4 Sumo Deadlifts @ 50-55%
4 Sumo Deadlifts @ 55-60%
Then 2-3 x 2 Reps building to working loads
Sumo Deadlift (Every 1:30 x 6 Sets 4 Reps @ 80-85% of 5x5 Sumo Deadlift)
This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.

Modifications:
Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep
Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)
"Storm Warning" (Time)
For Time
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters

Time Cap: 15:00
Score = Time

Barbell: 115/75lb (52/34kg)
Goals: 9:00-12:00
Stimulus: Leg Stamina / Barbell Cycling
RPE: 8/10

Primary Objective: Work to keep the run to a consistent pace from start to finish.

Secondary Objective: Near-unbroken movements on the barbell complex.
[Storm Warning : Levels] (Time)
Level 2:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 95/65lb (43/30kg)

Level 1:
3 Rounds
300m Run
12 Hang Power Cleans
8 Front Squats
4 Thrusters
Barbell: 45/35lb, 20/15kg

Masters 55+:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 75/55lb (34/25kg)

Competitor:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
3 Rounds
400m Run
15 Dual Dumbbell Hang Power Cleans
10 Dual Dumbbell Front Squats
5 Dual Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Optional Accessories (Checkmark)
For Quality
4 Sets:
8-10 Glute Ham Raises
:30 Sorenson Hold
:45 Sandbag Bear Hug March
CrossFitFriday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Fri, Jul 31

Warm-Up
General Warm-Up
400m Run
-
2 x (Empty Barbell)
6 Tall Muscle Cleans
6 Bradford Press w/Lockout
8/8 Staggered Stance Barbell Good Morning
6 Back Squats
6 Sumo Deadlifts to Mid-Shin

Specific Prep
6 Sumo Deadlifts (Light w/Pauses)
4 Sumo Deadlifts @ 50-55%
4 Sumo Deadlifts @ 55-60%
Then 2-3 x 2 Reps building to working loads
Sumo Deadlift (Every 1:30 x 6 Sets 4 Reps @ 80-85% of 5x5 Sumo Deadlift)
This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.

Modifications:
Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep
Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)
"Storm Warning" (Time)
For Time
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters

Time Cap: 15:00
Score = Time

Barbell: 115/75lb (52/34kg)
Goals: 9:00-12:00
Stimulus: Leg Stamina / Barbell Cycling
RPE: 8/10

Primary Objective: Work to keep the run to a consistent pace from start to finish.

Secondary Objective: Near-unbroken movements on the barbell complex.
[Storm Warning : Levels] (Time)
Level 2:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 95/65lb (43/30kg)

Level 1:
3 Rounds
300m Run
12 Hang Power Cleans
8 Front Squats
4 Thrusters
Barbell: 45/35lb, 20/15kg

Masters 55+:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 75/55lb (34/25kg)

Competitor:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
3 Rounds
400m Run
15 Dual Dumbbell Hang Power Cleans
10 Dual Dumbbell Front Squats
5 Dual Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Optional Accessories (Checkmark)
For Quality
4 Sets:
8-10 Glute Ham Raises
:30 Sorenson Hold
:45 Sandbag Bear Hug March
CrossFitFriday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Fri, Jul 31

Warm-Up
General Warm-Up
400m Run
-
2 x (Empty Barbell)
6 Tall Muscle Cleans
6 Bradford Press w/Lockout
8/8 Staggered Stance Barbell Good Morning
6 Back Squats
6 Sumo Deadlifts to Mid-Shin

Specific Prep
6 Sumo Deadlifts (Light w/Pauses)
4 Sumo Deadlifts @ 50-55%
4 Sumo Deadlifts @ 55-60%
Then 2-3 x 2 Reps building to working loads
Sumo Deadlift (Every 1:30 x 6 Sets 4 Reps @ 80-85% of 5x5 Sumo Deadlift)
This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.

Modifications:
Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep
Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)
"Storm Warning" (Time)
For Time
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters

Time Cap: 15:00
Score = Time

Barbell: 115/75lb (52/34kg)
Goals: 9:00-12:00
Stimulus: Leg Stamina / Barbell Cycling
RPE: 8/10

Primary Objective: Work to keep the run to a consistent pace from start to finish.

Secondary Objective: Near-unbroken movements on the barbell complex.
[Storm Warning : Levels] (Time)
Level 2:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 95/65lb (43/30kg)

Level 1:
3 Rounds
300m Run
12 Hang Power Cleans
8 Front Squats
4 Thrusters
Barbell: 45/35lb, 20/15kg

Masters 55+:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 75/55lb (34/25kg)

Competitor:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
3 Rounds
400m Run
15 Dual Dumbbell Hang Power Cleans
10 Dual Dumbbell Front Squats
5 Dual Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Optional Accessories (Checkmark)
For Quality
4 Sets:
8-10 Glute Ham Raises
:30 Sorenson Hold
:45 Sandbag Bear Hug March
CrossFitFriday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Fri, Jul 31

Warm-Up
General Warm-Up
400m Run
-
2 x (Empty Barbell)
6 Tall Muscle Cleans
6 Bradford Press w/Lockout
8/8 Staggered Stance Barbell Good Morning
6 Back Squats
6 Sumo Deadlifts to Mid-Shin

Specific Prep
6 Sumo Deadlifts (Light w/Pauses)
4 Sumo Deadlifts @ 50-55%
4 Sumo Deadlifts @ 55-60%
Then 2-3 x 2 Reps building to working loads
Sumo Deadlift (Every 1:30 x 6 Sets 4 Reps @ 80-85% of 5x5 Sumo Deadlift)
This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.

Modifications:
Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep
Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)
"Storm Warning" (Time)
For Time
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters

Time Cap: 15:00
Score = Time

Barbell: 115/75lb (52/34kg)
Goals: 9:00-12:00
Stimulus: Leg Stamina / Barbell Cycling
RPE: 8/10

Primary Objective: Work to keep the run to a consistent pace from start to finish.

Secondary Objective: Near-unbroken movements on the barbell complex.
[Storm Warning : Levels] (Time)
Level 2:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 95/65lb (43/30kg)

Level 1:
3 Rounds
300m Run
12 Hang Power Cleans
8 Front Squats
4 Thrusters
Barbell: 45/35lb, 20/15kg

Masters 55+:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 75/55lb (34/25kg)

Competitor:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
3 Rounds
400m Run
15 Dual Dumbbell Hang Power Cleans
10 Dual Dumbbell Front Squats
5 Dual Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Optional Accessories (Checkmark)
For Quality
4 Sets:
8-10 Glute Ham Raises
:30 Sorenson Hold
:45 Sandbag Bear Hug March
CrossFitFriday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Fri, Jul 31

Warm-Up
General Warm-Up
400m Run
-
2 x (Empty Barbell)
6 Tall Muscle Cleans
6 Bradford Press w/Lockout
8/8 Staggered Stance Barbell Good Morning
6 Back Squats
6 Sumo Deadlifts to Mid-Shin

Specific Prep
6 Sumo Deadlifts (Light w/Pauses)
4 Sumo Deadlifts @ 50-55%
4 Sumo Deadlifts @ 55-60%
Then 2-3 x 2 Reps building to working loads
Sumo Deadlift (Every 1:30 x 6 Sets 4 Reps @ 80-85% of 5x5 Sumo Deadlift)
This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.

Modifications:
Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep
Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)
"Storm Warning" (Time)
For Time
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters

Time Cap: 15:00
Score = Time

Barbell: 115/75lb (52/34kg)
Goals: 9:00-12:00
Stimulus: Leg Stamina / Barbell Cycling
RPE: 8/10

Primary Objective: Work to keep the run to a consistent pace from start to finish.

Secondary Objective: Near-unbroken movements on the barbell complex.
[Storm Warning : Levels] (Time)
Level 2:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 95/65lb (43/30kg)

Level 1:
3 Rounds
300m Run
12 Hang Power Cleans
8 Front Squats
4 Thrusters
Barbell: 45/35lb, 20/15kg

Masters 55+:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 75/55lb (34/25kg)

Competitor:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
3 Rounds
400m Run
15 Dual Dumbbell Hang Power Cleans
10 Dual Dumbbell Front Squats
5 Dual Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Optional Accessories (Checkmark)
For Quality
4 Sets:
8-10 Glute Ham Raises
:30 Sorenson Hold
:45 Sandbag Bear Hug March
CrossFitFriday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Fri, Jul 31

Warm-Up
General Warm-Up
400m Run
-
2 x (Empty Barbell)
6 Tall Muscle Cleans
6 Bradford Press w/Lockout
8/8 Staggered Stance Barbell Good Morning
6 Back Squats
6 Sumo Deadlifts to Mid-Shin

Specific Prep
6 Sumo Deadlifts (Light w/Pauses)
4 Sumo Deadlifts @ 50-55%
4 Sumo Deadlifts @ 55-60%
Then 2-3 x 2 Reps building to working loads
Sumo Deadlift (Every 1:30 x 6 Sets 4 Reps @ 80-85% of 5x5 Sumo Deadlift)
This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.

Modifications:
Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep
Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)
"Storm Warning" (Time)
For Time
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters

Time Cap: 15:00
Score = Time

Barbell: 115/75lb (52/34kg)
Goals: 9:00-12:00
Stimulus: Leg Stamina / Barbell Cycling
RPE: 8/10

Primary Objective: Work to keep the run to a consistent pace from start to finish.

Secondary Objective: Near-unbroken movements on the barbell complex.
[Storm Warning : Levels] (Time)
Level 2:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 95/65lb (43/30kg)

Level 1:
3 Rounds
300m Run
12 Hang Power Cleans
8 Front Squats
4 Thrusters
Barbell: 45/35lb, 20/15kg

Masters 55+:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 75/55lb (34/25kg)

Competitor:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
3 Rounds
400m Run
15 Dual Dumbbell Hang Power Cleans
10 Dual Dumbbell Front Squats
5 Dual Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Optional Accessories (Checkmark)
For Quality
4 Sets:
8-10 Glute Ham Raises
:30 Sorenson Hold
:45 Sandbag Bear Hug March
CrossFitFriday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Fri, Jul 31

Warm-Up
General Warm-Up
400m Run
-
2 x (Empty Barbell)
6 Tall Muscle Cleans
6 Bradford Press w/Lockout
8/8 Staggered Stance Barbell Good Morning
6 Back Squats
6 Sumo Deadlifts to Mid-Shin

Specific Prep
6 Sumo Deadlifts (Light w/Pauses)
4 Sumo Deadlifts @ 50-55%
4 Sumo Deadlifts @ 55-60%
Then 2-3 x 2 Reps building to working loads
Sumo Deadlift (Every 1:30 x 6 Sets 4 Reps @ 80-85% of 5x5 Sumo Deadlift)
This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.

Modifications:
Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep
Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)
"Storm Warning" (Time)
For Time
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters

Time Cap: 15:00
Score = Time

Barbell: 115/75lb (52/34kg)
Goals: 9:00-12:00
Stimulus: Leg Stamina / Barbell Cycling
RPE: 8/10

Primary Objective: Work to keep the run to a consistent pace from start to finish.

Secondary Objective: Near-unbroken movements on the barbell complex.
[Storm Warning : Levels] (Time)
Level 2:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 95/65lb (43/30kg)

Level 1:
3 Rounds
300m Run
12 Hang Power Cleans
8 Front Squats
4 Thrusters
Barbell: 45/35lb, 20/15kg

Masters 55+:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 75/55lb (34/25kg)

Competitor:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:
3 Rounds
400m Run
15 Dual Dumbbell Hang Power Cleans
10 Dual Dumbbell Front Squats
5 Dual Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Optional Accessories (Checkmark)
For Quality
4 Sets:
8-10 Glute Ham Raises
:30 Sorenson Hold
:45 Sandbag Bear Hug March
CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Aug 1

WARM-UP
General Warm-Up
2 x
1:00 Cardio Choice
5/5 Worlds Greatest Stretch
20 Plank Shoulder Taps
:20 Glute Bridge March
5/5 Single Arm Dumbbell Upright Row
5/5 Single Arm Dumbbell Strict Press
5/5 Dumbbell Windmills

Warm-Up Game
Rowing Golf
1000m Row with a Partner
Athlete 1 Rows from 0-100m, they will stop rowing between 70-90m from the 100m mark and let it roll. For every meter over or under the 100m mark, each partner must perform that number of burpees before partners switch and Athlete 2 now picks up wherever Athlete 1 left the meters and rows to 200m with the same style of flow, with Athlete 2 stopping rowing between 170-190m to let the meters roll towards 200m. Again, for every meter over or under 200m both partners must complete that number of burpees prior to switching and having Athlete 1 get back on the rower to row towards 300m. This continues until 1000m.
"Ground Swell" (AMRAP - Rounds & Reps)
3-Person Team Waterfall
24:00 AMRAP
12/9 Calorie Row
12/9 Calorie Echo Bike
12 Alternating Dumbbell Hang Snatch
12/9 Push-Ups

Score = Total Rounds + Reps

Dumbbells: 50/35lb (22.5/15kg)

Waterfall Format: At 3-2-1 Go, Athlete 1 starts on the Row. Once Athlete 1 finishes the Row and moves to the Echo Bike, Athlete 2 begins on the Row. When Athlete 1 finishes the Echo Bike and moves to the Dumbbell Hang Snatches, Athlete 2 advances to the Echo Bike and Athlete 3 begins on the Row. From there, each athlete continues progressing station-to-station in the same order for the remainder of the workout. Athletes may only move to the next station once it has been cleared by the teammate ahead of them. The objective is to create a continuous flow of movement, staying close enough to keep the workout moving while avoiding bottlenecks. Strong communication and consistent pacing are just as important as fitness: work efficiently, stay aware of your teammates, and keep the waterfall flowing.
Goals: 7-8 Rounds Per Athlete
Stimulus: Muscular Endurance / Machine Conditioning
RPE: 8/10

Primary Objective: Limit total rest by staying just ahead of the pace of your teammates, creating a seamless and continuous waterfall flow for the full 24 minutes.

Secondary Objective: Strong communication and team focus; every athlete should know where their teammates are at all times and adjust their pace before a bottleneck forms, not after.

[Ground Swell: Levels] (AMRAP - Rounds & Reps)
Level 2:
12/9 Calorie Row
12/9 Calorie Echo Bike
12 Alternating Dumbbell Hang Snatch
12/9 Push-Ups
Dumbbells: 35/25lb (16/11kg)

Level 1:
10/8 Calorie Row
10/8 Calorie Echo Bike
10 Alternating Dumbbell Hang Snatch
10/8 Push-Ups or Elevated Push-Ups
Dumbbells: 25/15lb (11/7kg)

Masters 55+:
10/8 Calorie Row
10/8 Calorie Echo Bike
10 Alternating Dumbbell Hang Snatch
10/8 Push-Ups
Dumbbells: 35/25lb (16/11kg)
Competitor:
24:00 AMRAP
15/12 Calorie Row
15/12 Calorie Echo Bike
12 Alternating Dumbbell Hang Snatch
15/12 Push-Ups
Dumbbells: 70/50lb, 32/22.5kg

Hotel Gym / Travel:
24:00 AMRAP
:45 Hard Bike or 200m Run
:45 Hard Bike or 200m Run (same or alternate)
12 Alternating Dumbbell Hang Snatch, heaviest available
12/9 Push-Ups
PRVN Reset
For Completion:
4 Sets
:30 Ring Shoulder Extension Stretch
:30/:30 Seated 90-90 Hold (Focus Internal Rotation of Hip)
5/5 Half Kneeling Wall Rotations
:30 Puppy Dog Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets:
20 Ring Bicep Curls
20 Ring Skull Crushers

Perform the dips at a 31x1 tempo.

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HERO WOD FRIDAY

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