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WODS 7/31-8/5

MONDAY 7/31/2017



Power Snatch Complex Waves
Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

Enter current/estimated 1RM Snatch (Power or Squat)


Set #1, on the 0:00… 1 Complex @ 55% of 1RM Snatch

Set #2, on the 1:00… 1 Complex @ 60% of 1RM Snatch

Set #3, on the 2:00… 1 Complex @ 65% of 1RM Snatch

Set #4, on the 3:00… 1 Complex @ 55% of 1RM Snatch

Set #5, on the 4:00… 1 Complex @ 60% of 1RM Snatch

Set #6, on the 5:00… 1 Complex @ 65% of 1RM Snatch

Set #7, on the 6:00… 1 Complex @ 55% of 1RM Snatch

Set #8, on the 7:00… 1 Complex @ 60% of 1RM Snatch

Set #9, on the 8:00… 1 Complex @ 65% of 1RM Snatch




5 Rounds:

400 Meter Run

15 Power Snatches (75/55)

Post times to SUGAR WOD


A combination of two classical CrossFit benchmarks – “Randy” and “Nancy”.

The stimulus today calls for a light load on the power snatch. A load that we are entirely confident that we could complete for 21 repetitions unbroken when fresh. Inside the workout, we are looking for large sets – at most, a single break in any given set, with only a brief break needed. Modifications for the running:

1) 200 Meter Run

2) 500/400 Meter Row (male/female)

3) 25/18 Assault Bike

On the running, today will be a good testament to how well we are finding our ability to pace our effort. The total running inside this workout is 1.25 miles, but we want to enter as if we are running 2-3 miles. The power snatches will utilize similar muscles used in our run, and we can expect as a result the running to feel challenging in each set after the first. Opening with a pace that we believe we could hold for a 2-3 mile footrace is appropriate.

On these runs, focus on our breathing today. It is very common for athletes to overlook this important skill. Use the steps of our feet to control our breathing cadence. To start, don’t think of there being an ideal amount of steps per inhale/exhale. The goal today is to find a rhythm to start and to slowly refine it from there.

As an example… a breathing cadence could be: On the first step of the right foot, start your inhale. On the third step of the right foot, start your exhale. Each inhale and exhale here would be two cycles. Inhale, step, exhale, step. Be loud with your breathing so you can audibly hear your breathing as you match to a step. Athletes can move into a shorter cadence (more breaths), or longer (less amount of breaths). Again, there is no right or wrong way to start this, but keep the theme in mind – controlled, methodical, deep breathing is the goal. The opposite is what we don’t want. Short, choppy, quick breaths. These are ineffective for fueling the body and recovering the heart rate. More breaths does not translate to a faster recovery. Better quality breaths (deep stomach breathing) do.

As a final note for today, one that we can build upon, is to alternate feet that start the inhale/exhale. If we find ourselves inhaling and exhaling always on the right foot, strive to change that cadence to the left foot after 100 meters or so. If we constantly breath on the same foot, this commonly results in a side cramp on that same side.

The power snatches are an important factor today, but today our focus of effort will be on the running, and dialing in our breathing. This does not stop on this movement. If we can hone in on this during our runs, this is applicable towards many other movements, and not just the monostructural efforts (rowing, double-unders, biking). It provides the athlete with a sense of how to control their breathing in any act, and to be more conscious of the effects.



TUESDAY 8/1/2017



10 – 8 – 6 – 4 – 2
Rest as needed between sets. We will be building in percentages week after week inside this progression.

10 Reps @ 71% of estimated 1RM Back Squat

8 Reps @ 76% of estimated 1RM Back Squat

6 Reps @ 81% of estimated 1RM Back Squat

4 Reps @ 86% of estimated 1RM Back Squat

2 Reps @ 91% of estimated 1RM Back Squat



3 Rounds of the “Bergeron Beep Test”

50/35 Calorie Row

3 Rounds of the “Bergeron Beep Test”

50/35 Calorie Row

3 Rounds of the “Bergeron Beep Test”


1 Round of the “Bergeron Beep Test”

7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees

Post times to SUGAR WOD


*Last completed on Wednesday, November 30.

Stimulus wise, we are looking for a thruster barbell that is unbroken *every single set of 7 repetitions*. In other words, a super light loading that we could complete 30+ repetitions unbroken with, when fresh.

Our first goal in “Fire Alarm” is to strategize how we will move through the rounds of “BBT” (Bergeron Beep Test).

In matters of effort, let’s value the movements in this order:





Referring back to the stimulus above, every thruster set needs to be straight. Breaking these up into two sets can quickly lead to many seconds ticking away – take a composure breath before each set, but let’s get these all unbroken.

The pull-ups are the next most important, and second to the thrusters only because the “reset” time after a broken set is so short. These do not have to be unbroken, but they do need to be consistent. If we break them up into sets, let’s be mindful of keeping a short rest here.

The burpees are next, as we can slow these down to control our breathing. This will allow for a smooth transition back to thruster barbell, where again we are aiming for 7 unbroken repetitions. Focus on your breathing on the burpees.

The row is important, but comes last to the other movements purely because we are always moving forward on a row. We aren’t going to stop here. If we push too hard on the row for example and have to break up following sets of thrusters, that’s where our progress comes to a dead stop until we pick the bar back up. Using the first handful of calories as a recovery, then build into a pace that we would strive for in a 5K race. On the final few calories of each 50/35 calorie effort, ease off the intensity a touch to ensure an immediate thruster transition.


WEDNESDAY 8/2/2017




On the Minute x 5 (0:00-5:00)

Clean Pull + Hang Power Clean + Power Clean (Video)


Set #1 – 50% of 1RM Clean


Set #2 – 54% of 1RM Clean

Set #3 – 58% of 1RM Clean

Set #4 – 62% of 1RM Clean

Set #5 – 65% of 1RM Clean

Clean Pull

The purpose here is to focus on bar path off the floor, and building speed through the middle of the lift. The elbows stay extended inside this drill. Focusing on a vertical bar path off the ground (pull the knees back and out of the way), start our acceleration at knee level, finishing with a strong triple extension and shrug.

Hang Power Clean
Lower the bar to knee level to start our repetition. With the bar at the knees, we are looking for vertical shins. Commonly the knees will push forward… push the hips back and get our shoulders in front of the bar. Building in speed as we rise up the leg, complete a our hang power clean.

Power Clean

Combining the above two movements together, a full power clean to confirm our movement patterns.


On the Minute x 5 (5:00-10:00)
1 Power Clean, climbing in weight

After your final set of the Pull+HPC+PC, increase loading for your first of 5 singles starting at the 5:00 mark.

At the 5:00, 6:00, 7:00, 8:00 and 9:00, 1 Power Clean, building to a heavy single for the day.




Ascending Ladder for 7:00 – 

1 Power Clean, 30 Double-Unders

2 Power Cleans, 30 Double-Unders

3 Power Cleans, 30 Double-Unders

4 Power Cleans, 30 Double-Unders

5 Power Cleans, 30 Double-Unders

Rx – 165/110

Continue to add (1) power clean per round until the 7:00 time cap is reached.

Post last completed round + partial repetitions to comments.

For example, if an athlete cleared the 5 PC + 30 DU round and completed 6 Cleans + 10 DU at the 7:00 cap, that athlete’s score would be 5 + 16.



THURSDAY 8/3/2017





Build to a Heavy Set of 5 Repetitions: Romanian Deadlift (Video)

Build to a Heavy Set of 7 Repetitions: Sumo Deadlift (Video)

Build to a Heavy Set of 9 Repetitions: Deadlift

This is a repeat from Wednesday, July 19. We sought after a moderate lift at each movement that day, associating some loading with these movements. That was our baseline. Let’s aim to build upon that today, looking for a heavy at each movement. Not a max, but a heavy.

Record your heavy set of 9 Deadlifts to the leaderboard below.



21 – 15 – 9:

Deadlifts (225/155)

Kipping Handstand Pushups

Post times to SUGAR WOD


For a weight selection, we are looking to choose a load that allows for the first 21 repetitions to be unbroken. This should be not a workout that is limited by the weight on the bar – let this be a handstand pushup workout.

This is a good test on our ability to manage 45 handstand pushups. Naturally, breaking these up into manageable sets in the first set of 21 will be a goal of ours, but let’s the bigger picture into account – the 45. If we were to attempt 45 repetitions for time, ask ourselves how we would break it up. This may lead us in a slightly different direction than what were first initially thinking for the set of 21.

Every athlete will naturally have a different strategy in breaking up the repetitions, but it is good to recognize that the workout begins during the set of 15’s. View the 21’s as your “buy-in” to the 15’s and 9’s, which is where seconds move fast.

Two focus points on our kipping handstand pushups:

1) Engaged midline

2) Long kip

An engaged midline is keeping our abdominals on. It is common, especially under the fatigue of a met-con, to allow the midline to relax. When this takes place, the kip isn’t effectively transferred from our legs to the hands. As a result, we end up using more of our pressing capacity to finish the pushup. In every kip, squeeze the abdominals and maximize that transfer.

Maximizing our kip is the second focus point. Pushing your lower back into the wall, bring the knees low to our chest in an attempt to “ball up”. The longer this kick (kip), the more power we typically generate.

If we are not completing HSPU today, complete 21 pushups per round. We are looking to stay with the gymnastic component, with the athlete choosing the appropriate level of difficulty. Pike pushups, pushups to the floor, and box pushups are all strong variations to build our strength.



FRIDAY 8/4/2017




In Teams of 2, AMRAP 31:

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is rounds + partial repetitions. The sandbag does not count as a repetition or round, only rounds of the above triplet (thruster, rope, box jump). 

We are looking for a thruster weight that we could complete 8+ repetitions unbroken with.
If we do not have a rope, complete 3 x CTB Pull-Ups (18 per round), or 18 of our most challenging upper body pull.
If we do not have a 45/25 pound sandbag, use a plate.

“31 Heroes”


On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

Alexander J Bennett, Sgt.

Darrik C Benson, PO1 SEAL

Brian R Bill, Master Chief SEAL

John W Brown, Tech Sgt., USAF PJ

Christopher G. Campbell, PO1 SEAL

David R Carter, CWO4

Jared W Day, Information Systems Technician PO1

John “Jet Li” Douangdara, Master at Arms 1st Class

Spencer C Duncan, Spc.

John W Faas, CPO SEAL

Patrick D Hamburger, Staff Sgt.

Andrew W Harvell, Staff Sgt., USAF CCT

Kevin A Houston, CPO SEAL

Jonas B Kelsall, Lt CMDR SEAL

Louis “Lou” J Langlais, Master Chief SEAL

Matthew D Mason, CPO SEAL

Steven “Matt” M Mills, CPO SEAL

Brian J Nichols, CWO2

Nicholas H Null, CPO EOD

Jesse D Pittman, PO1 SEAL

Thomas A Ratzlaff, Senior Chief SEAL

Robert J Reeves, CPO SEAL

Heath M Robinson, CPO SEAL

Nicholas P Spehar, PO2 SEAL

Michael J Strange, Cryptologist Technician PO1

Jon “JT” T Tumilson, PO1 SEAL

Aaron C Vaughn, PO1 SEAL

Kraig M Vickers, Senior Chief EOD

Jason R Workman, PO1 SEAL

Daniel L Zerbe, Tech Sgt., USAF PJ

Bart, K-9

So live your life that the fear of death can never enter your heart. Trouble no one about their religion; respect others in their view, and demand that they respect yours. Love your life, perfect your life, beautify all things in your life. Seek to make your life long and its purpose in the service of your people. Prepare a noble death song for the day when you go over the great divide.

Always give a word or a sign of salute when meeting or passing a friend, even a stranger, when in a lonely place. Show respect to all people and grovel to none.

When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself. Abuse no one and no thing, for abuse turns the wise ones to fools and robs the spirit of its vision.

When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home.

– Tecumseh, Native American Shawnee Chief



SATURDAY 8/5/2017

















(Partners run together on the run)


Earlier Event: July 23
WODS 7/24-7/29
Later Event: August 5
WODS 8/7-8/12