CrossFit 806 – CrossFit

Endurance

400m Run x4

*sprint last 50m each time

**rest 2:00 between each

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

15/12 Calorie Ski

15/12 Calorie Bike

5/3 Legless Rope Climbs
*scale as needed

CrossFit 806 Borger – CrossFit

Strength

5 Deadlifts + 3 Hang Clean + 1 Split Jerk

Clock set for 10 minutes to find your heaviest complex

Metcon

Metcon (Time)

80 Power Cleans (155/105)
*every minute perform 4 Burpees Over Bar, start with burpees

**15 minute cut off

CrossFit 806 – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

20 Double Unders / 35 Singles

8 Dumbbell Shoulder to Overhead (50s/35s)

4 Dumbbell Box Step Overs (50s/35s, 24/20″)
*scale as needed

Strength

Bench Press (5-5-5-5-5)

*increase weight each set

CrossFit 806 Borger – CrossFit

Metcon (Time)

800m Run

75 Air Squats

15 Ring Dips

50 Air Squats

15 Ring Dips

25 Air Squats

15 Ring Dips

1000m Row
*scale as needed

CrossFit 806 – CrossFit

Gymnastics

Practice one of these three movements:

Pull Ups

Chest to Bar Pull Ups

Bar Muscle Ups

Metcon

Metcon (Time)

3 Rounds:

5 Squat Cleans (135/95)

100m Run

15 Pull Ups

2 Rounds:

5 Squat Cleans (165/105)

100m Run

10 Chest to Bar Pull Ups

1 Round:

5 Squat Cleans (185/115)

100m Run

5 Bar Muscle Ups
*scale as needed

**complete all 3 Rounds before moving to the next 2 Rounds, then complete those 2 Rounds before moving to 1 Round

CrossFit 806 Borger – CrossFit

Gymnastics

Practice Handstand Holds

Handstand Push Ups

Handstand Walk

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

3-6-9-12-15-18

Deadlifts (225/155)

Strict Handstand Push Ups

Start the workout with 30 Double Unders or 30 Singles and complete 30 Double Unders or 30 Singles after each set of Strict HSPU.
*scale as needed

CrossFit 806 – CrossFit

Benchmark

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

CrossFit 806 Borger – CrossFit

Benchmark

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here

CrossFit 806 Borger – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

100m Run w/ heavy Wreck Bag

12 Kettlebell Sumo Deadlift High Pulls

12 Kettlebell Squats

12 Kettlebell Lunges
*scale as needed