May 18, 2019

CROSSFIT
1-2-3-4, I Declare a Plank War (Time)
Max Effort Plank for Time
dubs and dumbbell (Time)
200 double unders
100 db squat snatch (50/35)
200 double unders
Scale for double unders is alternating leg (running) for 300 reps.
Scale for squat snatches is lighter squat snatches, No power snatches!!!

SWEAT
2nd Rule of Fight Club (AMRAP – Reps)
3 Rounds
1 Minute Stations
Wall Ball Shots (20/14)
Box Jumps (24/20)
Burpees
Push Press (20/35)
Assault Bike (cals)
1 minute rest

STRONGMAN
Metcon (AMRAP – Rounds and Reps)
Death by/ EMOM Dead Cals
ODD Min – 1 x Deadlift @ BW
EVEN Min – 15/10 x Cals Ski Erg/Assault Bike

Add 1 Deadlift each odd minute until failure. Score is total rounds completed and reps in your last uncompleted round.
“Dougie & Leon” CrossFit Taumata Hero WOD (Time)
For Time (with a Partner)
400 meter Run with Deadball (20/15 kg)
Then 5 rounds of:
40 Ball Slams (20/15 kg)
2 Tuck Jumps
40 Pull-Ups
40 Power Cleans (40/60 kg)
40 Push-Ups
40 Shoulder-to-Overhead (40/60 kg)
100 meter Run
Then:
400 meter Run with Deadball (20/15 kg)
Time cap: 60 minutes

With a running clock, break up the work between partners as needed. One partner works while the other rests, except on the run (partners run together; one partner carries the d-ball at a time).

This Hero WOD is in memory of CPL Dougie Grant and LCPL Leon Smith.

CPL Dougie Grant died on 19 August 2011 when he was hit by a bullet fired by insurgents while trying to rescue civilians following an attack on the British Council building in Kabul. Despite the efforts of New Zealand and Coalition medics at the scene he died en route to Bagram Air Base hospital. He is survived by his wife Tina and two children, Jemma and Jaden.

LCPL Leon Smith was killed when he and other NZSAS personnel accompanied a group from the Crisis Response Unit including Interior Ministry legal officials, who were serving a Ministry of the Interior judicially authorised arrest warrant in a compound suspected to house suicide bombers. It is believed the intent of the insurgents was to conduct an operation in the Kabul region. In the early hours of the morning (Afghan time) on Wednesday 28 September 2011, as the group moved to the compound it was engaged by suspected insurgents. LCPL Smith was struck in the head by a bullet gravely injuring him, and he was medically evacuated to a hospital where he later died.
Metcon (Time)
“Linchpin Test 5”
Crossfit Linchpin Benchmark WOD
20 Back Squats 225/155
2 mile run
20 Back Squats 225/155
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
5 x Bench Press @ BW
5 x DB Rows (Per Arm) @ 0.5 x BW

Score is rounds and reps. Both bench and rows equals 1 round.
Metcon (Time)
HANG TIME
Hang from a pull up bar with an overhand grip as long as possible. Go longer than 100 seconds, win a cookie.

Leave a Comment