HANSEN Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine). Five rounds for time: 30 reps, 2 pood Kettlebell swing 30 Burpees...Read More
CrossFit A. Bench Press. 10 – 10 – 10 B. 10:00 EMOM odd minutes – 5 DeadLift (heavy) even minutes – 5 strict HSPU C. 5:00 partner rope climbs for max reps D. Ring of Fire Endurance 21 HR Push-ups 21 T2B 400 meter sandbag run (50/30) 15 HR push-ups 15 T2B 400 meter sandbag...Read More
A. 6:00 EMOM – Hang triple extension (:02 pause) + Hang Power Clean B. Tabata: 8 rotations per movement of :20 work/:10 rest Hang Power Clean (pick a weight) roll-outs or wiper DB Snatch (70/50) HR Push-upRead More
3 Rounds for time: start with 3 plates and transport one each round 10 GTOH (45/25 plate) 20 Meter OH lunge 10 GTOH 20 Meter inch worm (walk out hands, push up, walk up feet with straight legs) 1:00 RESTRead More
A. 0:00 – 8:00 1000 Meter Row 30 Burpees over Erg * rest in any time remaining 8:00 – 16:00 800 Meter Run 40 Wallball (20/14) * rest in any time remaining 16:00 – 24:00 AMRAP 10 Burpees (regular) 10 Wallballs * score AMRAP B. NFT – 3:00 accumulate “L” sitRead More
A. 8:00 EMOM (INCREASING WEIGHT) HPC+Clean (Squat)+Jerk B. timothy_davis01 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED....Read More
CrossFit WOD A. Work up to a Heavy Snatch + OHS – 15 minutes B. For time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Hang Power Snatch (95/65) * in between each round – 10 Pistols (alternating) C. NFT – 200 crunches Endurance...Read More
