Work Capacity

A. OCTD Qualifier #1
AMRAP 10:00
75 Double Unders
50 Box Jumps (24)
25 Shoulder to Overhead (105)

B. 3 RFT:
Run 400m
15 Thrusters (95)
15 Pull Ups

A. 2 + 75 + 37
B. 7:42

Strength / Work Capacity

A. Shoulder Press 3-3-3-3
Rest 5:00
B. 3 sets:
AMRAP Shoulder to Overhead @ 135#
Rest 3:00
Score by total reps for all three sets

C. For Time:
70 Burpees
60 Sit Ups
50 KB Swing (blue)
40 Pull Ups
30 HSPU

A. 135 - 140 - 145 - 150
B. 16 - 14 - 15 = (45)
C. 15:52 rx

Work Capacity / Stamina

Warm Up:
A. 100 Double Unders or 5 min. Whichever comes first
Stretch
B. 3 Rounds:
10 Push Ups
10 Air Squats
10 Sit Ups

WOD:
A. "Dublata"
8 rounds @ each station of 40 sec. work 20 sec. rest:
-Wall Ball @ 20#/14# Men: 11ft. Target (over the V) Women: 9ft. Target (bottom of the V)
-Box Jump @ 30"/24"
-Ring Dip
-Sit Up (GHD)

Post Lowest reps for each interval + total for Part A.
Wall Ball: 13
Box jump: 14
Ring Dip: 13
Sit up: 10

Score: 50

B. For Time:
- 20 Shoulder to Overhead @ 165/105
- 40 Burpees

Time: 5:18

Strength / Work Capacity

10 minutes to establish a 1RM Shoulder to Overhead
Worked to 225#
failed attempt @ 255#

Benchmark "Fran" / Strength / Work Capacity

21-15-9 rep rounds for time of:
95lb. Thruster
Pull-Ups

Time: 2:38 (PR)

Then:
Every minute Back Squat 225# x 3 reps for 10 minutes

Then:
5 Rounds (minutes)
On the top of every minute do 5x Shoulder to Overhead @ 135#
In the remaining minute do AMRAP Double Unders

Strength / Work Capacity

Snatch heavy single
Worked to 145#

Then find 1rm Overhead Squat
Worked to 215#

Then:
Dead lift AMRAP @ 70%
3 unbroken sets to failure

13, 12, 12 rep rounds

Then:
3 rounds for time of:
500m Row
21 Double Unders
7 Shoulder to Overhead @ 165#

Time: 12:09

Work Capacity

• Round 1:
• Max Power Cleans in 3:00 (185)
• Row 500m
• Rest 5 minutes
• Round 2:
• Max Shoulder to Overhead in 3:00 (135)
• Row 500m
• Rest 5 minutes
• Round 3:
• Max Double Unders in 3:00
• 500m Row

Power Cleans: 25
Row: 1:44
Shoulder to Overhead: 31
Row: 1:49
Double Unders: 104
Row: 1:48

Then:
21-15-9 rep rounds for time of:
Power Snatch @ 95#
Ring Dip

Time: 5:25

Stamina

For time:
22 Shoulder to Overhead
22 Jump Squats
22 Toes to Bar
22 Thrusters
22 Handstand Push Ups
22 Box Jumps
22 Overhead Squats
22 Ring Dips
22 Overhead Walking Lunge
22 Ground to Overhead

Time: 27:01

IWT / Stamina

10 Weighted Step Ups (5 each leg) @ 135#
400m Sprint
2 min. Rest
3 Rounds
5 min. Rest
7 Hang Power Cleans @ 165#
50 Double Unders
2 min. Rest
3 Rounds
5 min. Rest
7 Shoulder to Overhead @ 165#
10 Burpees
2 min. Rest
3 Rounds

Rest 6 hours then:
5 Rounds for time of:
15 Deadlifts @ 225#
20 Wall Ball Shots @ 20#
25 Pull Ups

Time: 24:02

Work Capacity / Strength

5 rounds for time of:
7 Deadlifts @ 225#
21 Double Unders
7 Handstand Push Ups

Time: 8:26

Then:
20 Shoulder to Overhead anyhow @ 185#

Time: 11:05

Tired? So what? CrossFit!

Front Squat 155# x3
Every minute on the Minute for 10 minutes

Then:
For time:
40 Double Unders
40 Split Jumps
30 Double Unders
30 KB Swings @ 53#
20 Double Unders
20 Pull Ups
10 Double Unders
10 Shoulder to Overhead anyhow @ 155#

Time: 7:41