WOD-

Chuck Heavy

In honor of US Navy Chief Petty Officer Charles Keating IV, the US special operations community created a “workout of the day.”  Keating, a 31-year-old Navy SEAL, was killed battling ISIS fighters in Iraq on May 3, 2016.

For Time
1 Mile Row
100 Push-Ups
1 Mile Run
100 Thrusters 45#(35#)
1 Mile Row

WOD-

IWT:

3 x 2min rounds of:

10 Sumo Deadlifts 185#(115#)
AMRAP Box Jumps 30″(24″)

*Rest 2 min between rounds and
rest 5 min after the third round before
part 2.

3 x 2min Rounds of:

200m Sprint
AMRAP Sumo Deadlift High Pull 75#(55#)

SPRINT-

As many rounds as possible in 10:00 of
10 Dumbbell hang squat cleans
10 Dumbbell push press
Run 200 meters

Rest 5:00 then,

As many rounds as possible in 10:00 of
10 Dumbbell thrusters
10 Burpees over the dumbbells
12(10) Calories on bike

WOD-

As many rounds as possible in
16:00 of:

5 Power Snatch 115#(75#)
10 Burpees over bar
10 Back Rack Lunges in place

SPRINT-

With a partner:
5 Rounds of
With a 3:00 clock
10 Pull ups
10 Toes to bar
With remaining time, as many 10 meter
prowler pushes
Rest 2:00 between each round

*Score is total prowler pushes.

**Each partner does 10 pull ups and 10
toes to bar, once both are finished, team
can start prowler pushes

WOD-

For Time:

30-20-10

Unbroken Wall Balls 20#(14#)
Pull-ups

SPRINT-

As many rounds as possible in 20:00 of
Run 400 meters
30 Dumbbell box step ups holding 2 dumbbells
20 Devils press

WOD-

5 Rounds For Time:

Run 200 meters
10 Push Jerks 135#(95#)
20 AbMat Sit-ups

SPRINT-

3 rounds for time:
20(16) Cal Bike
20 KB Swings
20 Toes to ring
20 DB Shoulder to Overhead

WOD-

3 x 8 Min EMOM

EMOM 1)

2 Clean Pulls + shrug increasing

EMOM 2)

2 Hang Power Cleans increasing

EMOM 3)

2 Front Squats increasing

SPRINT-

As many rounds as possible in 20:00 of
Row 30(20) Calories
10 DB Clusters
30 Double unders

WOD-

CrossFit Open 18.1

As many rounds as possible in
20:00 of:

8 Toes-2-Bar
10 Dumbbell Hang Clean and Jerk
14(12) Cal Row

Men use a 50# Dumbbell
Women use a 35# Dumbbell

*5 Hang Clean and jerks per arm for
a total of 10 per round

SPRINT-

Every minute on the minute for 25:00
Min 1 – 12(8) Cal on Bike
Min 2 – 3 – 5 Pull Ups
Min 3 – 20 Anchored Ab mat sit ups or GHD sit ups
Min 4 – 200 Meter Run
Min 5 rest

WOD-

For Time:
10-9-8-7-6-5-4-3-2-1
Clean 155#(105#)
Push Jerk 155#(105#)
Box Jump 36″(30″)

WOD-

7 Rounds for time:

7 Thrusters 95#(65#)
14 Lateral Bar hop burpees

SPRINT-

With a partner complete the following for time:

4 x 400 meter relay
Then:
100 Wall balls
100 Burpees to a target
Then:
4 x 500 meters on the rower

Each person runs (2) 400’s and rows (2) 500’s.

The wall balls and burpees can be broken up
anyway you want.

WOD-

As many rounds as possible in

15:00 of:

5 Sumo Deadlifts 275#(185#)
Run 200 meters
3 Strict Ring Muscle Ups

SPRINT-

For time
27-21-15-9-3
Ab mat sit ups
Cal on Bike or Ski erg
KB Sumo deadlift high pulls