5 sets:
Bench Press - 3 heavy; rest 10 sec
KBS - 30 unbroken; rest 1 min
+
Dri-Fire Pistol(5 Minutes)
+
5 sets:
5 hang power clean heavy; rest 10 sec
20 push ups; rest 1 min
+
Dri_Fire AR(5 Minutes)
+
5 sets:
10 knees to elbows
rest 20 sec
15 double unders
rest 1 Minute
+
Dri_Fire AR Baracades(5 Minutes)
+
400 m @ 80,90,100% - rest 2 min b/t sets

Warm Up

3 x 3 minute Rds Bas
*************************
"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
*************************

Cool Down

*************************
Dri-Fire LRR

Warm Up

********************************************

5 sets:
Split Jerk - 3 reps @ 80% effort; rest 20 sec
10 CTB chin ups; rest 2 min
+
5 sets:
5 ring HSPU; rest 20 sec
20 GHD Sit Ups; rest 2 min
*********************************************

5 rounds for time:
5 burpees
10 double unders

*********************

3 x 3 Minute Rds Bas

5 Minute Stretch

6 sets for largest rest time:
Power Clean x 2
Push Jerk x 2
Squat Clean x 2
Row 350 m
(weight used is 155# for males, 100# for females; your watch is set on a 2 min 30 sec countdown timer for each round; the rest left over after each round is your total score; i.e. start the timer as soon as you start your 1st power clean, whats left after the row is your rest and your score for round 1...repeat; if you fail to make the 2:30 cut off in one round, finish the round, but minus those sec to your total rest time at end)

Courtesy of OPT

Bas 30 Minute Workout

Dri-Fire LR

Warm Up

Front Squat
3-3-2-2

40 Step Ups 20”
200 Farmers Carry
20 Floor Press
1 Tire Pull
20 Sledge hammer hits
Bear Crawl
2x Not for Time

Warm up
Stretch out back and legs


Run 400M
10 Pull Ups
15 Push Ups
20 Sit Ups
Repeat Twice



6 sets:
As many reps as possible:
30 sec of clean & jerks (135/95#)
30 sec of box jumps (24/20")
30 sec of kettle bell swings (2/1.5 pood)
30 sec of burpees
2 min rest between rounds{Dri-Fire pistol, carbine, long Rifle)
Score is the total of all reps for all 6 sets = 242

Run 400 m @ 95%
Rest 1 min x 3
(10 min Dri-Fire LR)
Run 400 m @ 95%
rest 1 min x 3
**********************************************************************************
(10 min Dri-Fire Pistol-WORK on 5/1)

AMRAP 15 Minutes: While wearing 20# vest - 5 push-ups, 10 broad-jumps, 15 squats

A. Bench Press @ 30X0; 3,2,1; rest 3 min
B. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min
C. Row Sprints: 15 sec @ maximal effort; rest 45 sec row easy x 6


800m Run
25 SDHP (95/65)
25 Burpees
200m BAG Carry

Courtesy of OPT and Bayou City

BAS WORK OUT CD

1. Start @ 70/45 kg on the barbell and on the minute for as many minutes perform 1 squat clean; add 5kg to barbell per minute.
rest 5 min

2. Using the weight you finished with Dead Lift it on the minute for 2 reps every minute; add 10kg to barbell per minute.
rest 5 min

3. for time:
50 HSPU on parallettes

Courtesy of OPT

Warmup : 10 each of
Sit-ups
Back Ext
OHS w/pvc
Pull Ups
2 rounds

5 Thrusters (go heavy)
10 Ring Dips
5 HSPU
15 KB Swings (go heavy)
10 Lateral Box Jumps
15 Sit-ups
3 Rounds, NOT FOR TIME

Courtesy of Bayou City Crossfit

200m Run
10 Wall Ball (20lbs)
15 Sit Ups
15 Russian Right (25lbs)
15 Russian Left (25lbs)
15 Leg Raises @ 90 degrees
10 Box Jumps
5 Rounds for Time