Andy Frelich

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Back squat355 lbs
Deadlift455 lbs
Clean & Jerk275 lbs
Snatch195 lbs
Front Squat305 lbs
Overhead Squat245 lbs


5 rounds for time of:
6 muscle-ups
6 back squats 275/185lb
30 box jump-overs 30/24”
*2.) Establish 1RM Shoulder to Over Head 
*3.) 2 rounds for time of:
800-m row
600-m SkiErg
40 dumbbell squats 35/20lb
Time cap: 21 minutes for men, 23 min. for women
*4.) Rope and Yoke
For time:
300-m run
4 rope climbs
44-ft. yoke carry
300-m run
3 rope climbs
44-ft. yoke carry
300-m run
2 rope climbs
44-ft. yoke carry
300-m run
1 rope climb
44-ft. yoke carry
  M 14-15: 300-lb. yoke
  M 50-54: 380-lb. yoke
  M 55+: 300-lb. yoke
  F 14-15: 245-lb. yoke
  F 50-54: 300-lb. yoke
  F 55+: 245-lb. yoke

Time cap: 20 minutes
*5.) 5 rounds
10 Reverse Hyper
10 Hip Extension 

30 deficit handstand push-ups
40 deadlifts
50-cal. Assault Bike
60 bar-facing burpees
  M 4-in. deficit, 225-lb. deadlift
  F 3-in. deficit, 155-lb. deadlift
* Time cap: 16 minutes
21-15-9 reps for time of:
Chest-to-bar pull-ups
M 85 lb.   F 55 lb.
Time cap: 6 minutes for BC1
1 minute Transition 
12-9-6 reps for time of:
Bar muscle-ups
M 125 lb.   F 85 lb.
Time cap: 6 minutes for BC2
Bicouplet 1 and Bicouplet 2 will be separately scored events. Athletes will have 6 minutes to complete one bicouplet, then a 1-minute transition before starting the next BC. 
*3.) GHD Annie 
Double Unders
GHD Sit-ups 

CrossFit HQ WOD 180806
Complex Fran

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 95 lb.
Women: 65 lb.

7 Rounds For Time
7 Deadlifts (315/205 lb)
200 meter Sprint
15 Pull-Ups
45 seconds Rest

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.
Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.

1.) Overhead squat 3-3-3-3-3 reps
Note: warm up to a starting set approx 65% adding load each round. Rest no longer than 3 minutes between sets 
2.) 16 minute AMRAP 
18 Wall Facing Squats
14 Back Extension 
10 Bent Over Dumbbell Row, heavy
6 Tripod->Headstand
Bent Over Dumbbell 
1.) 10 Push Press every 2 minutes for 3 rounds working to a 10RM 
Rest 2 minutes 
Then every 3 minutes for 2 rounds Max Effort Push Press @ 95 & 90% of previously set 10RM
*2.-4.) Complete same structure with Back Squat, Bench Press & Strict Press
Note: We will be completing the Push Press in class to demonstrate exactly how this goes. For the additional movements feel free to modify time domain a little bit but stay within 4 minute rest periods. 
1.) Bending Ears
20 minute AMRAP
25 Air Squats
20 Hand Release Push-ups 
15 Abmat Sit-ups 
10 Handstand Push-ups 
5 Burpee Pull-ups 
*2.) 5 Rounds 
With 50/35lb Dumbbell
5 DB High Pull
3 DB Snatch (Full)
1 Legless Rope Climb
Note: Elbows must be above shoulder for a HP rep. If you fail a Legless climb switch to legs for the remainder. 
*3.) 25 Deadlift @ approx 60%
Note: Complete all reps in as few sets as possible. 
*4.) Max Effort Handstand Walk in 7 minutes, 10’ increments 
*5.) 5 rounds
10 Knees to Chest (strict and slow)
10 Hollow Rock
10 4-count Flutter Kicks 

1.) Nancy 
5 Rounds 
400m Run
15 Overhead Squats 95/65lb
*2.) SPUC
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*3.) 3 rounds
15 Back Extension
15 Dumbbell Bent Over Row
15 Reverse Hyper