WOD 5.13.14

Main – CrossFit


Garage Games WORLD 1 (No Measure)

3 Rounds NOT for time:
100M Run
20 Wall Ball Cleans
40′ of Frankensteins
10 KB Snatch or Swing (left arm)
20′ of Butt Kickers and 20 ‘ of spiderman
10 KB Snatch or Swing (right arm)


Front Lever (15 minute EMOM – reps = seconds or band pulldowns)

If you do band pulldowns, change to 4X15 and record the band you use. In addition, do 20 second hollow hold between sets.


The Chief (AMRAP – Rounds and Reps)

5 Cycles, 3 minutes per cycle with a one minute rest in between. In each cycle attempt to get as many rounds and reps as possible of:

3 Power Cleans – 135/95
6 Push Ups
9 Squats

Score the accumulation of rounds and reps with extra reps counting as rounds (every 18 is a round).
Each 3 minute cycle is a race to get through the 3-6-9 as many times as possible. Then rest, and repeat. First month or two athletes should do 3 rounds total (9 minutes of work).

Cash Out

4 Handstand walks, or Handstand holds on wall.

Cool Down

Coaches Choice

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