Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Review movement standards and scales, warm up movements

Part 2 – Conditioning: “Wittman” RX is ON

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Performance: 7 rounds for time of –

• 15 KB Swings (24/16k)
• 15 Power Cleans (95/65lb)
• 15 Box jumps (24/20″)

Fitness: 7 rounds for time of –

• 15 KB Swings
• 15 Power Cleans
• 15 Box jumps

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Clean – EMOM for 8 minutes – 2 cleans @ 60% (same weight across)

Fitness:  Clean – EMOM for 8 minutes – 2 Cleans each minute, working up to a 7 RPE

Part 2 – Conditioning: “Primetime”

Performance and Fitness: 3 RFT of –

• 21 Lunge Steps
• 14 KB SDHP
• 7 zero-count burpees
• 100m shuttle (4x25m)

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: HSPU scales and efficiencies and the perfect push-up

Part 2 – Conditioning: “Guard Dog”

Performance:  10 Min AMRAP of:

• 12 TTB
• 8 Deadlift (225/155lb)
• 12 HSPU
• 8 DLs

Fitness: 10 Min AMRAP of:

• 12 Kipping Knee ups or sit-ups
• 8 Deadlift @ 55-60% of your 1RM
• 12 Seated strict press with DBs
• 8 DL

Want more? Pick a challenge and complete it!

• One mile run for time
• 1000m Row for time
• 60 seconds of burpees to a 6″ target

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Pause FSQ – 4 sets of 3 workups – (aim to get to around 65-70% of your unpaused 1RM… or less to save yourself for Helen)
Fitness: Front Squats – 4 sets of 3 working up to a 7 RPE

Part 2 – Conditioning: “Helen”  (Please review your last time / scale for “Helen” before the WOD, so you can set a goal to achieve a PR!)

Performance: 3 rounds for time of –

• 400m Run
• 21 KB swing (24/16k)
• 12 Pull-ups

Fitness: 3 rounds for time of –

• 400m Run
• 21 KB swing
• 12 Ring rows

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Warm up movements and go over standards and scales

Part 2 – Conditioning:

Performance: “Fr.e.a.k” – First rounds of Fran, Eva, Annie, and Kelly – RX is ON

For time:

• 21 Thrusters (95/65lb)
• 21 Pull-ups
• Run 800m
• 30 KB swings (32k/30k)
• 30 Pull-ups
• 50 Double-unders
• 50 Sit-ups
• Run 400m
• 30 Box jumps (24/20″)
• 30 Wall balls (20/14lb)

Fitness: For time:

• 21 Thrusters
• 21 Pull-up progressions or ring rows
• Run 800m
• 30 KB swings
• 30 Pull-up progressions or ring rows
• 50 Speed stes or 75 Single-unders
• 50 Sit-ups
• Run 400m
• 30 Box jumps or step ups
• 30 Wall balls

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Deadlift – 25 min

Performance: Warm up to 60% and then perform worksets at: 3@65, 3@72.5, 3@80% – also take time to warm up BB complex
Fitness: 4×5 working up to a 7/8 RPE

Part 2 – Conditioning: “Forever Home”

Performance: 4 RFT of –

• 1 BB Complex (155/125lb)
• 7 Burpee over the bar (both feet at once)

Complex is – 7 DL, 5 Hang Clean, 3 Power Jerk

Fitness: AMRAP 9 of –

• 1 BB Complex
• 7 Burpee over the bar (any method)

Complex is – 7 DL, 5 Hang Clean, 3 Power Jerk

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: EMOM 8 min – 1 Power Clean + 1 Clean, Climbing in weight
Fitness: EMOM 8 min – 1 Power clean + 1 Clean working up to RPE 5/6

Part 2 – Conditioning: “Lanyard”

Performance: AMRAP 16 min of –

• 10 Power Clean (135/95lb)
• Run 200
• 2 Rope Climb

Fitness: AMRAP 16 min of –

• 10 Power Clean @ RPE 6
• Run 200
• 10 Ring Rows or 4 Rope Climb progressions

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Squat – 20 min

Performance: Warm up to 60% then perform 3 worksets at: 4reps@65%, 4@72.5%, 4@80%
Fitness: 5×5 RPE 7, after rounds 30 hollow rock

Part 2 – Conditioning: “Unsung”

Performance: AMRAP 9 of:

• 5 Burpees
• 7 Russian KB Swings (AHAP)
• 9 Box Jumps (24/20″)

Fitness: AMRAP 9 of:

• 5 Burpees
• 7 Russian KB Swings
• 11 Box Jumps or step-ups

Enjoy your independence as an American on this Independence Day!

We will be open for only one class at both CrossFit Chattahoochee and CrossFit Johns Creek. We will be performing a Hero WOD to honor a fallen soldier.

• CrossFit Chattahoochee – class is at 9:00
• CrossFit Johns Creek – class is at 9:30

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Deadlift – working up to 75% (Wod weight)

Part 2 – Conditioning: “Brutus”

Performance: For time:

• Row 500m or Run 400m*

–then–

5-4-3-2-1 reps of –

• Deadlift (@75%)
• Muscle-Ups

–then–

• Run 400m or Row 400m

* Row for the cash-in and Run for the cash-out, or vise versa.

Fitness: For time:

• Row 500m or Run 400m

–then–

5-4-3-2-1 reps of –

• Deadlift (@75%)
• In between Deadlift sets, perform pull-up work of whichever you have consistently: 8-6-5-3-2 C2B — OR 10-8-6-4-2 Pull-ups — OR 15-12-9-6-3 Ring Rows (as horizontal as possible)*

–then–

• Run 400m or Row 400m

*For example if an athlete has Pull-ups (but not C2B pull-ups), he or she would perform:

• 5 Deadlifts and 10 Pull-ups
• 4 Deadlifts and 8 Pull-ups
• 3 Deadlifts and 6 Pull-ups
• 2 Deadlifts and 4 Pull-ups
• 1 Deadlift and 2 Pull-ups