3 Rounds For Time: With a Partner

- 30 Wall Ball Shots (20/14 lb)
- 30 Sumo Deadlift High-Pull (75/55 lb)
- 30 Box Jump (20 in)
- 30 Push Presses (75/55 lb)
- 30 calorie Row
- 30 Push-Ups
- 10 Back Squats (Bodyweight)

*Only one partner works at a time

*Must use one barbell

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

The “Zeus” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 26, 2013 (130226).

]]>50% x 5

60% x 4

70% x 3

80% x 2

work up to a heavy double

2. 3 Rounds:

- Plank KB Pull-through x 5 + 5
- SL Glute Bridge x 10 + 10
- SL Bench Squat x 10 + +10

3. How fast can you complete

30-20-10

DB Snatch

Dips

]]>1. Strict Press:

50% x 5

60% x 4

70% x 3

80% x 2

Work up to a heavy double

2. 3 Rounds:

- Post Raise x 10
- Hollow Hold + band press x 10
- KB lateral Lunge x 10

3. How fast can you complete

50 Double Unders

40 Jumping Lunges

30 Sit ups

20 Burpees

10 Handstand Pushups

]]>50% x 3

60% x 3

70% x 2

80% x 1

work up to a heavy single

2. 3 Rounds:

- Clean Deadlift x 5 @ HS (increase each set)
- Barbell Rollout x 5-10
- DB SA Push Press x 5

3. “Fran”

How fast can you complete:

21-15-9 Reps For Time:

- Thrusters (95/65 lb)
- Pull-Ups

Complete 21 thrusters and 21 pull-ups, then 15 thrusters and 15 pull-ups, then 9 thrusters and 9 pull-ups, as fast as possible.

“Fran” is arguably the most famous of the original six CrossFit “Girls” WODs. It was first posted on crossfit.com as the workout of the day for November 21, 2004, but it created by CrossFit founder Greg Glassman years earlier (in the 1970’s) to help him build conditioning as a competitive gymnast. Watch “The Story of Fran.”

The many variants of “Fran” include “Heavy Fran,” “Fractured Fran,” “Strung-Out Backwards and Upside-Down Fran,” “Franzilla,” “Frantasy Land”

A September 2013 CrossFit Journal article stated: “not only does [“Elizabeth,” “Diane” and “Fran”] combine weightlifting and a calisthenic element but is a powerful whole body workout containing functional hip, pushing, and pulling movements.

But the crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them. For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same ahletes handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger. Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller. Do these workouts favor middleweights? It doesn’t seem so. The middleweights seem to suffer at both ends.”

]]>50% x 5

60% x 4

70% x 3

80% x 2

Work up to a heavy double

2. 3 Rounds:

- SL RDL x 10 + 10
- Side steps x 10+ 10
- DB Rev Lunge x 10 + 10

3. How fast can you complete?

500m Row

50 Plate Ground 2 Overhead

50 Sit-ups

50 lateral come Hops

500m Row

50% x 5

60% x 4

70% x 3

80% x 2

work up to a heavy double

2. 3 rounds:

- Side Plank (prep) + leg lift x 10 + 10
- Landmine Row x 10 + 10
- Prone Band Snow Angels x 10
- Barbell Hip Thrusts x 10
- Prowler x down + back

]]>

50% x 5

60% x 4

70% x 3

80% x 2

Work up to a heavy double

2. 3 Rounds:

- Weighted Dips x 5-10

- Bent Over Rows x 10

- DB Reverse Lunges x 10 + 10

3. Tabata weighted Plank

Rest 1 min

Tabata Double Unders

]]>8 Rounds for Time:

- 8 Push-Ups
- 8 Sit-Ups
- 8 Air Squats
- 8 Pull-Ups
- 8 Deadlifts (95/65 lb)
- 8 Hang Power Cleans (95/65 lb)
- 8 Shoulder-to-Overheads (95/65 lb)
- 8 calorie Row

*CAP 30 min*

This “Hateful Eight” WOD, created by Coach Dave Bork of US CrossFit (Encinitas, CA, USA), was “inspired by Quentin Tarantino’s film, The Hateful Eight,” in which “in the dead of a Wyoming winter, a bounty hunter and his prisoner find shelter in a cabin currently inhabited by a collection of nefarious characters.” It also happens to be a great workout with a ton of variety.

Intermediate and advanced athletes should be able to complete the workout in 20-30 minutes. Advanced athletes should be able to do all three barbell movements without putting the barbell down each round.

The WOD was first posted on uscrossfit.com as their workout of the day for January 2, 2016.

]]>2. Snatch:

50% x 3

60% x 3

70% x 2

80% x 2

work up to a heavy double

3. 3 Rounds:

- Snatch Deadlift x 5 (increase each round)
- Barbell Rollout x 5-10
- SA DB OHS x 5+ 5
- Floor Wipers (hold plate) x 10
- DB Jumping Lunges x 10
- Depth jump + broad jump x 5

50% x 5

60% x 4

70% x 3

80% x 3 x 3

*Superset Band Pulldowns x 15

2. 3 Rounds:

- DB SL RDL x 8 + 8 (one DB in opposite hand)
- Frog walk x down + back
- Prone Box Reverse Hypers x 10
- Plate Raise x 10

3. How fast can you complete…

21-15-9

Sumo Deadlift Hi Pull (95/65)

Pull-ups

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