4 Rounds:
:20 Ring Dip Support Hold
:25 GHD Supine Hold
:30 Hand Stand Hold
Teams of 3:
2 Rounds For Time (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell-Facing Burpees
Round 1: (135/95)
Round 2: (115/80)
3 “Giant Sets”:
12 Barbell Good Mornings
36 Hip Extensions
2 Minutes Between Sets
For Time:
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
Barbell: (95/65)
"Kelly"
5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)
Deadlift
3×3 @ 82%
3×2 @ 87%
3×1 @ 92%
Rest as needed between sets.
3×12 – Dumbbell Bench Press
3×10 – Weighted Alternating Pistols
3×8 – Weighted Strict Ring Dips
3×6 – Weighted Pull-ups
For Time:
15-12-9-6-3:
Row for Calories
Toes to Bar
Wall Balls (20/14)
Russian KB Swing (2/1.5)
Special request WOD!
"Kalsu"
For Time
100 Thrusters (135/95 lb)
5 Burpees at the top of every minute
Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish score is number of rounds and reps completed.
Scaled options: 3 burpees per minute, also can sub out thrusters for front squats.
50 Bench Press Repetitions (155/105)
*Every Break: 15 GHD Sit-ups
Conditioning
3 Rounds For Time:
30 Calorie Row
15 Box Jump Overs (24″/20″)
7 Burpee Bar Muscle-ups
3 x Max Effort Handstand Push Ups*
3 x Max Effort Ring Dips*
1 x Max Effort Strict Handstand Push-ups
1 x Max Effort Strict Ring Dips
* These sets should be weighted if possible
For Time:
50 Double Unders, 25′ HSW, 50 GHD, 25′ HSW
40 Double Unders, 25′ HSW, 40 GHD, 25′ HSW
30 Rope Double Unders, 25′ HSW, 30 GHD, 25′ HSW
20 Rope Double Unders, 25′ HSW, 20 GHD, 25′ HSW
10 Rope Double Unders, 25′ HSW, 10 GHD, 25′ HSW
Holiday Schedule:
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule
2018 m Row (or 1 mile Run)
31 Push Ups
31 Pull Ups
31 Sit Ups
31 Squats
31 Toes 2 Bar
31 KBS (1.5/1)
31 Lunges (total)
31 SDLHP KB (1.5/1)
31 Burpees
31 Box Jump
31 HSPU
31 Mountain Climber (total)
2019 m Row (or 1 mile Run)
Holiday Schedule: 12/31/18 8:00am only, 1/1/19 Closed, 1/2/19 Normal Schedule
“McFlurry”
For Time
400 meter Run
21 Cleans (185/135 lb)
21 Pull-Ups
400 meter Run
15 Dumbbell Thrusters (50/35 lb)
15 Pull-Ups
400 meter Run
9 Cleans (185/135 lb)
9 Pull-Ups
400 meter Run
Miguel Flores, a certified trainer and top-tier CrossFitter from San Diego, CA, died from injuries sustained in a car accident on December 8, 2008.
Per Rachel Medina of CF South San Clemente (San Clemente, CA, USA): Miguel was trapped in the car while first responders tried to pry him out with the jaws of life, but he could not get enough oxygen to his brain and unfortunately, at the age of 22, passed away after being on life support for several hours. He served in the Navy for 4 years.
Aushion Chatman posted the workout ("Miguel CFSD, A.K.A. McFlurry") in the CrossFit forum following Miguel's death, saying "These are all movements that Migs excelled at, he was one of the strongest young men I've ever met. And could run like the dickens."
Miguel was known to be a truly stellar athlete. He is credited with recording the world's first sub-2-minute "Fran" time (video). He also loved McFlurrys from McDonald’s - which is where his nickname (and the name of the WOD) came from.
Partner WOD
6 min AMRAP
25 Synchro Deadlifts (225/185)
30 squats
6 min AMRAP
200m Farmer Carry
30 Synchro Push Ups
6 min AMRAP
200m ball carry
30 Synchro Pull Ups
3 min rest between AMRAPS
20 min AMRAP
400 Meter Run
15 Sumo Deadlift High Pulls (95/65)
9 Burpee Box Jump Overs (24/20)
Midline Conditioning
3 Rounds For Time:
100 Double-Unders
25 GHD Sit-ups
0:00 – 10:00 – 1200 Meter Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)
Squat Clean
Minutes 1-2-3: 3 Squat Cleans (60-63-66%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (80-82-84%)*
*Percentages are guidelines. Goal is to work to a moderately heavy squat clean for final minutes.
Alternating On the Minute x 10 (5 Rounds)
Even Minutes – 5 Push Presses
Odd Minutes – 30 Seconds Max Bar Muscle-ups
Conditioning For Time
6 Sets of the Complex:
3 Toes to Bar
3 Chest to Pull-ups
2 Toes to Bar
2 Chest to Pull-ups
1 Toes to Bar
1 Chest to Pull-ups
12 Days of Christmas
1 Deadlift (275/225)
200m Run
30 Foot Bear Crawl
4 HR Push Ups
5 Burpees
6 Box Jump
7 HSPU
8 DB Push Press
9 Front Rack Squats (DB)
10 OH Lunges each leg (DB)
11 Man Makers
12 DB Thrusters
Rep Scheme is like the song: 1, 2 1, 3 2 1, 4 3 2 1, 5 4 3 2 1, etc
400 m Run
50 Double Unders
40 Sit Ups
30 Medball Cleans (20/14)
400 m Run
50 Push Ups
40 KB Swings (1.5/1)
30 Box Jumps 24/20
400 m Run
50 Goblet Squats (1.5/1)
40 Pull Ups
30 Burpees
400 m Run
50 Double Unders
40 Sit Ups
30 Medball Cleans (20/14)
Holiday Schedule:
12/24 8am only
12/25 Closed
12/26 Resume normal schedule
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule
“Always Remembered”
Teams of 2, For Time:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row
Bear Complex:
1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press
Holiday Schedule:
12/24 8am only
12/25 Closed
12/26 Resume normal schedule
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule
Body Armor
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)
After each set, complete 15 GHD Sit-ups
Assault Bike or Row
Alternating On the Minute x 20 (10 Rounds):
Even Minutes – 20 Seconds Moderate, 20 Seconds Fast, 20 Seconds Sprint
Odd Minutes – Rest
Holiday Schedule:
12/24 8am only
12/25 Closed
12/26 Resume normal schedule
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule
Back Squat
3 sets of 10
increasing weight
Between each set perform max HSPU
Rest 2 minutes between sets
3 Rounds For Time:
400 Meter Run
20 Alternating Dumbbell Snatches (50/35)
20 Calorie Bike
Holiday Schedule:
12/24 8am only
12/25 Closed
12/26 Resume normal schedule
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule
10 min EMOM
Odd: 5 Incline Bench Press*
Even: 5 1 Leg RDL w KB each leg
*Alternate between wide and close grip each set
For Time:
800 Meter Run
100 Double Unders
27 Deadlifts (185/125)
27 Sit Ups W Slam Ball
400 Meter Run
100 Double Unders
21 Deadlifts (185/125)
21 Sit Ups W Slam Ball
200 Meter Run
100 Double Unders
15 Deadlifts (185/125)
15 Sit Ups W Slam Ball
