CrossFit 806, CrossFit 806 Borger – CrossFit

Metcon (Time)

“Team of 3”

300 Double Unders (100 DU / 175 singles each)

150 Deadlifts (205/135)

15 Rope Climbs

300 Calorie Bike
*Jump rope at the same time. First person done can begin deadlifts

**Switch as needed on the DL, RC, and Bike

***Scale as needed

CrossFit 806, CrossFit 806 Borger – CrossFit

Strength

Hang Power Clean (heavy triple)

Benchmark

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Modified options:

7 Bar Muscle Ups

7 Jumping Ring Muscle Ups

7 Jumping Bar Muscle Ups

7 Ring Rows + 7 Ring Dips

CrossFit 806, CrossFit 806 Borger – New You

Metcon (Time)

3 rounds

30 squats

10 ring rows

10 pushups

10 DB powercleans

CrossFit 806, CrossFit 806 Borger – New You

Metcon (Time)

**15-12-9-6-3

Kettlebell swings

Russian twists (with KB)

Lunges (optional, hold kettlebell)

**Scale reps by starting on round of 12 if need be

(R/L = 1 on Russian twists and lunges)

CrossFit 806, CrossFit 806 Borger – CrossFit

Gymnastics

Practice Toes to Bar

Metcon

Metcon (Time)

18-15-12-9-6-3

Thrusters (75/55)

Power Snatch

Toes to Bar
*scale as needed

CrossFit 806, CrossFit 806 Borger – CrossFit

Strength

Bench Press (3-3-3-3-3)

*increase weight each set

Benchmark

Joseva (Time)

15-12-9

Bench Press (body weight)

Deadlift (body weight)

Power Clean (body weight)
This British Hero WOD is dedicated to Joseva Vatubua, 24 years old, of Argyll and Sutherland Highlanders, who died in an explosion in Afghanistan on the January 1, 2011.

CrossFit 806, CrossFit 806 Borger – CrossFit

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

20 Dumbbell Snatch (50/35)

15 Weighted Step Ups

20 Wall Balls (20/14)

15/10 Calorie Bike
*scale as needed

Strength

Back Squat (3×5)

*same weight all 3 sets

CrossFit 806 – Compete

Strength

Back Squat (heavy double)

Metcon

Metcon (AMRAP – Rounds and Reps)

22 minute AMRAP:

10 Dumbbell Snatch (70/50)

15 Weighted Step Ups

20 Wall Balls (20/14)

15 Pull Ups

10/7 Calorie Ski

CrossFit 806, CrossFit 806 Borger – CrossFit

Benchmark

200 Double Unders (Time)

450 Singles

Metcon

Metcon (Time)

“Partner Workout”

2 Rounds:

1000m Row

100 Kettlebell Swings (53/35)

10 Rope Climbs (Adv: legless)
*switch as needed

**scale as needed

CrossFit 806, CrossFit 806 Borger – CrossFit

Strength

Deadlift (1RM)

Max Effort Strict Pull Ups

Benchmark

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*scale as needed