Pause Bench Press

3-3-3-3-3
w/ :03 pause at bottom of rep

Then:

Partner WOD:

100m Sled pull (230/160)
80 Bench press (185/105)
60m Sled pull (230/160)
40 Bench Press (185/105)
20m Sled pull (230/160)

Push Jerk

2-2-2-2-2-2-2
(alt foot)

Then:

8:00 AMRAP
(115/75)
2 – OH Squats
4 – OH Lunges
6 – Push Jerk

Power Clean

2 reps @ 80% at the top of each minute for 10 minutes

Metcon (Time) 5 Rounds
5 Power Cleans (185/95)
10 Burpees

Bonus:
Tabata

Sit ups
V-ups
Toes to Bar
Ring Pike
Supermans

Front Squat
3-3-3-3-3

Then:

For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 4 ascents
Run 100 meters
135 pound Front squat, 30 reps
Run 100 meters
100 meter Farmer carry, 75 pound dumbbells
65 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters

Five rounds for time of:

20 Pull-ups
30 Kettlebell swings, (55/35)
40 Double-unders

5 rounds to find 20rm back squat

Then:

10-1

Squats

Sit Ups

Rounds
500m Run
25 Foot Elevated Ring Rows

1:00 Rest
500m Run
25 Foot Elevated Push Ups

1:00 Rest

Bonus:

Max hollow rock
Max ring plank
Max plank

Weighted MU
1-1-1-1-1

Then:

9-7-5
Muscle Ups
Burpee Box jumps (31/25)

 “Arizona 19”

Run 100 meters, 19 Squats
Run 100 meters, 19 Push Ups
Run 100 meters, 19 Ring Rows
Run 100 meters, 19 Pull Ups
Run 100 meters, 19 Burpee toes to Bar
Run 100 meters, 19 Deadlifts (135/95)
Run 100 meters, 19 Hang Clean (135/95)
Run 100 meters, 19 Front Rack Lunges (135/95)
Run 100 meters, 19 Push Jerk (135/95)
Run 100 meters, 19 Ring Dips
Run 100 meters, 19 Push Jerk (135/95)
Run 100 meters, 19 Front Rack Lunges (135/95)
Run 100 meters, 19 Hang Clean (135/95)
Run 100 meters, 19 Deadlifts (135/95)
Run 100 meters, 19 Burpee Toes to Bar
Run 100 meters, 19 Pull Ups
Run 100 meters, 19 Ring Rows
Run 100 meters, 19 Push Ups
Run 100 meters, 19 Squats

May be completed as an individual or team WOD.

ON JULY 19, 2013 CROSSFIT ELGIN WILL BE HOSTING A SPECIAL WORKOUT IN REMEMBERANCE OF THE 19 FIREFIGHTERS WHO GAVE THEIR LIVES IN ARIZONA AND TO HONOUR THOSE WHO PUT THEIR LIVES ON THE LINE EVERY DAY FOR US IN OUR COMMUNITY.

PLEASE JOIN US FOR THIS SPECIAL EVENT. THERE IS NO FEE TO PARTICIPATE, BUT DONATIONS WILL BE ACCEPTED TO HELP PROMOTE FIRE SAFTEY AWARENESS.