April 27, 2019

Single arm dumbell squat snatch (3×10)
alternating dumbbell Squat snatch
Touch and go type reps, technique over weight
WZAOC 18.4 qualifier (AMRAP – Reps)
16min amrap
2 devil press (40/20)
2 alt dumbbell box step up w/ both dbs (24/20)
4 devil press
4 alt box step up
6 devil press
6 alt box step up
Continue increasing by 2 reps until time cap
Rx+ 50/35

Fight Gone Badish (AMRAP – Reps)
3 Rounds
1 Min Per Station
Push Ups
Sit Ups
Air Squats
Teams of 5, but score reps individually.

“Rouse 410” CrossFit Rouse Memorial WOD (Time)
100 Deadlifts (135/95 lb)
100 Power Cleans (115/85 lb)
100 Power Snatches (95/65 lb)
100 Overhead Squats (75/55 lb)
10 Man Makers (2×20/15 kg)
Use a single barbell. Athlete must change his/her own weight.

This chipper-style workout is a nod to the 9/11 memorial WOD “343”, which according to coach Liu of CrossFit Rouse (Guangzhou, China), their members love and had done “5 times in 3 years.” “Rouse 410,” named for the gym’s April 10, 2016 birthday, starts with the same 100 deadlifts and 100 power cleans as “343,” but takes it up a notch toward the end.

Liu said he added reps compared to already long “343,” not only to make it a grinder of a WOD but also to “balance it” with the overhead squats. He added the 10 reps of man makers to get dumbbells involved “and really can take your last breath away.”

In 2019 Rouse’s fastest athletes finished the workout in under 50 minutes, with others finishing just under the 99-minute time cap.

CrossFit Rouse celebrated its 3rd birthday boasting 200 members who Liu says “really love CrossFit.” He added, “…if [this is] the first benchmark [WOD] from China, I hope the world will [now] know CrossFit is popular in China.”
“Marathon” CrossFit New England Memorial WOD (Time)
2 Rounds for Time
400 meter Run
26 Hand Release Push-ups
400 meter Run
26 Kettlebell Swings (53/35 lb)
400 meter Run
26 Sit-ups
400 meter Run
26 Deadlifts (75/55 lb)
400 meter Run
26 Air Squats
400 meter Run
26 Box Jumps (24/20 in)

From CrossFit New England (CFNE) (Boston, MA, USA): “[This is a workout that] we do every year … on the morning of the Boston Marathon. Athletes will alternate between 400 meter runs and 26 of a movement, one rep for every mile of the race.”
This workout pre-dates the 2013 Boston Marathon bombing, but now serves as a memorial for the victims of the attack, which took place on April 15, 2013.
“Tillman” Hero WOD (Time)
7 Rounds For Time
7 Deadlifts (315/205 lb)
200 meter Sprint
15 Pull-Ups
45 seconds Rest

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.