CrossFit Carnivore – Class WOD Push Press (6 sets total) 2 push press + 2 push jerk + 2 split jerk **one complex every 2:30 for 6 sets, start weight at 50% of push press and increase each set** Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP: 17 burpees 17 KBS 53/35# 17 sit ups

CrossFit Carnivore – Class WOD Metcon (Time) Run OR Row: 4 rounds 400 M fast 400 M slow 200 M fast 200 M slow rest 2 minutes Metcon (No Measure) Pull ups: For total reps perform 3 attempts at max STRICT pull ups. If you cannot perform at least 3 then use band, pause at the top and go down slowly for 3 reps. Ring dips: For total reps, perform 3 attempts at max STRICT ring dips. If you cannot perform 3 then use a band, pause at the top and go down slowly for 3 reps.

CrossFit Carnivore – Class WOD Warm-up Coach Clay’s birthday fell on a Saturday a few weeks ago so we are performing his WOD now! Same as last year with a few modifications….. Metcon (Time) Working with a partner 4 rounds for time: 26 bench press 26 back squats 26 deadlifts 26 push jerk 26 power clean RX: 135/95# Scaled: 75/55# ***reps split evenly, one person working at a time-all lifts must be done at the same weight-one bar per team***

CrossFit Carnivore – Class WOD Metcon (No Measure) 50 DU 10 burpees 40 DU 20 air squats 30 DU 30 box jumps 24/20 20 DU 40 sit ups 10 DU 50 jumping lungesRecovery from Murph-no score, work at your own pace and get all the work done

CrossFit Carnivore – Class WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Metcon (Time) Option 2: Mini Murph 800 M run 50 pull ups/ring rows 100 push ups 150 air squats 800 M run

CrossFit Carnivore – Class WOD Metcon (Time) Teams of 2: 100 calorie row 50 WB 20/14 40 box jumps 20/14 30 WB sit ups 20 burpees 10 OH WB lunge 100 calorie row **work split evenly one person working at a time**

CrossFit Carnivore – Class WOD Behind The Neck Jerk (3, 3, 3, 2, 2, 1) BN (split) jerk-pull from the rig, focus on quick feet (% based off of split jerk max) 3 at 50% 3 at 55% 3 at 60% 2 at 65% 2 at 70% 1 at 75% Metcon (Time) With a partner: 30-20-10 KBS 53/35# Sit ups 30-20-10 Calorie row KB russian twists 30-20-10 Wallballs 20/14# OH walking KB lunge 53/35# All work must be split evenly, one partner working at a time

CrossFit Carnivore – Class WOD Metcon (No Measure) Row 500 M warm up then complete: 6 rounds of: 200 M rowing sprint 1:30 rest Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders

CrossFit Carnivore – Class WOD Power Clean (6 x 1) Power clean + Front squat + Push jerk ***every 2 minutes complete one complex starting at 60% of push press max and increasing each set*** Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here

CrossFit Carnivore – Class WOD Metcon (Time) It’s Tuesday…a long WOD day…just show up