18 min AMRAP of:
2:00 Jog
50 Single Unders
10 Suitcase DL (R/L)
20 Alt Leg V-ups
20 Air Squats
40 min AMRAP:
Power Clean
25 reps, 225/155 lbs (L4), 185/125 lbs (L3), 155/105 lbs (L2), 115/85 lbs (L1), 95/65 lbs (
Teams of 3 Complete For Time of:
300 DU’s
45 D-Ball Cleans, 150/100 lbs
45 Strict Pull-Ups
100′ HSW
36 Strict Pull-Ups
100′ HSW
27 Strict Pull-UPs
100′ HSW
120 GHD Sit-Ups
60 Thrusters, 95/65 lbs
90 GHD Sit-Ups
45 Thrusters, 95/65 lbs
60 GHD Sit-Ups
30 Thrusters, 95/65 lbs
Run 5K for time
*Divide Reps/distance as required
18 min AMRAP of:
2:00 Jog
50 Single Unders
10 Suitcase DL (R/L)
20 Alt Leg V-ups
20 Air Squats
For Time of:
Power Clean
25 reps, 225/155 lbs (L4), 185/125 lbs (L3), 155/105 lbs (L2), 115/85 lbs (L1), 95/65 lbs (
500m Row
30 Seconds of Downward Dog
30 Seconds of Upward Dog
10 Inch Worms
10 Side Lunge (ea side)
10 Up and Over the Fence (ea side)
10 Single Leg Touches (RDL) (ea side)
Downward Dog – With both hands and feet on the ground, push your hips up and back. This helps wake up your lower back and thoracic spine.
Upward Dog – Drop your hips as close to the ground as possible and pull your shoulders back, opening up your chest.
Inchworm – Begin in a plank position, then walk your feet as far forward as you can. This exercise helps warm up the hamstrings and ankles, which are key in the deadlift.
Side Lunge – Step one foot to the side and bend that knee, keeping your weight on your heels and your chest up.
Up and Over the Fence – Lift one knee and swing it out to the side. Plant that foot on the ground so you are in a deep lunge position, then sweep your chest toward your back foot. Finish in a side lunge before standing up.
Single Leg Touches (RDL) – Balancing on one foot, hinge forward at the hips to tap the ground. Keep the other leg straight out behind you.
3 RFT of:
100 DU’s (L4/3), 75 DU’s (L2), 50 Attempts (L1), 200 Singles (
For Time of:
5000 m Row (L4), 4500m (L3), 4000m (L2), 3500m (L1), 3000m (
25 Hanging Knee-Ups
10 Sec Rest
20 Hanging Knee-Ups
20 Lying Leg Thrusts (1 Sec Pause at the top)
10 Sec Rest
15 Lying Leg Thrusts (1 Sec Pause at the top)
35 Ab Crunches (Slow)
15 1/4 Sit-Ups (Fast)
For Time of:
60 Toes to bar (L4), 50 Reps (L3), 40 Reps (L2), 60 Knee-Ups (L1), 60 AbMat Sit-Ups (
20 Dumbbell Squat Snatch 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs (
25 Hanging Knee-Ups
10 Sec Rest
20 Hanging Knee-Ups
20 Lying Leg Thrusts (1 Sec Pause at the top)
10 Sec Rest
15 Lying Leg Thrusts (1 Sec Pause at the top)
35 Ab Crunches (Slow)
15 1/4 Sit-Ups (Fast)
5 RFT of:
15 Burpee Box Jump Overs, 24/20″, w/Vest (L4), 24/20″ (L3/2), 24/20″ Step Ups and Over (L1/
Love somebody or something unconditionally today. Don’t get so consumed with trying to fix the past or planning for the future. Give your heart a break and get present right now. Life is a journey, we were never meant to “arrive” you’ve got to be ok with that.
1. Who has loved you unconditionally
2. What is consuming you that you need to let go of or or stop trying to fix?
3. Who needs your unconditional love today?
25 Hanging Knee-Ups
10 Sec Rest
20 Hanging Knee-Ups
20 Lying Leg Thrusts (1 Sec Pause at the top)
10 Sec Rest
15 Lying Leg Thrusts (1 Sec Pause at the top)
35 Ab Crunches (Slow)
15 1/4 Sit-Ups (Fast)
For Time of:
30 snatch, 135/95 lbs (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (
Rest as Required:
Then:
45 SHSPU (L4), HSPU’s (L3), Shoulder Touches (L2), 4 min Handstand Hold (L1), Seated DB Press, 35/25 lbs (L1),
30 snatch, 135/95 lbs (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
Ladies Weight:
5 DL’s, 205 lbs
18 WB’s, 14 lbs @ 10′
17 Burpees over Bar
Teams of 3 complete 3 rounds for time of:
10-8-6-4-2
Rope Climb (L4/3), 1/2 reps (L2), 2xRope Get-Ups (L1/
25 Hanging Knee-Ups
10 Sec Rest
20 Hanging Knee-Ups
20 Lying Leg Thrusts (1 Sec Pause at the top)
10 Sec Rest
15 Lying Leg Thrusts (1 Sec Pause at the top)
35 Ab Crunches (Slow)
15 1/4 Sit-Ups (Fast)
21-15-9 reps for time of:
Thruster 115/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (
*Rest 10 min
3 RFT of:
100 Double Unders (L4/3), 50 Reps (L2), 100 Attempts (L1), 200 Singles (
