“McGhee”
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Big Dawgs: As Rx’d
Pack: 25 min AMRAP with 225lb deadlift
Pups: 20 min AMRAP with scaled deadlift and scaled box jump
“McGhee”
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Big Dawgs: As Rx’d
Pack: 25 min AMRAP with 225lb deadlift
Pups: 20 min AMRAP with scaled deadlift and scaled box jump
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
*Workout will be scaled for the Pack and Pups!
What YOUR food pyramid should look like as a CrossFit athlete…
CrossFit HQ Rest Day. Make up any of the past 3 WOD’s or try this:
“The Hulk”
5 rounds for time of:
5 Thrusters (135/95)
10 Sumo Deadlift High Pulls (95/65)
200m Sprint
CrossFit HQ WOD:
Snatch Balance
1-1-1-1-1-1-1
Metcon:
100 Overhead Squats for time
(95/65)
CF HQ Rest Day…Make up any of the past 3 WOD’s or try this:
3 rounds for time:
50 Sit-ups
25 Deadlifts (135/95)
200m Farmers walk (50/30)
“D.T.”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
*WOD will be scaled for the Pack and Pups!
Strength:
Overhead Squat
5-5-5-5-5 reps
Metcon:
For time:
Row 500 meters
150 Double-unders
50 Burpees
Paleo Chicken Wings
–via paleo-recipes.com
Ingredients
1 cup almond flour
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon thym
1/2 teaspoon paprika powder
1/2 teaspoon sage
1/2 teaspoon nutmeg
2 teaspoons lemon pepper
1 teaspoon white pepper
1/4 teaspoon cayenne pepper
1/4 teaspoon black pepper
2kg chicken wings
olive oil spray
Instructions
Preheat oven to 220
CF HQ Rest Day
Make up any of the past 3 workouts or try this one:
“Michael”
Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time
For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
*This WOD will be scaled for the Pack and Pups!