WOD

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29
Jul

Thursday, July 03 2014

A. Strict Press. 10 – 10 – 10

B. 4 rounds of 3:00 work / 1:00 REST – AMRAP

Rounds 1&3:

6 pull-ups

12 thruster (75/55)

Rounds 2&4:

Burpee Box-overs (/4/20)

29
Jul

Wednesday, July 02 2014

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 run

9 HR Push-ups

9 T2B

400 meter sandbag run

29
Jul

Tuesday, July 01 2014

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-up

29
Jul

Saturday, June 28 2014

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 REST

29
Jul

Friday, June 27 2014

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” sit

29
Jul

Thursday, June 26 2014

A. 8:00 EMOM (INCREASING WEIGHT)

HPC+Clean (Squat)+Jerk

B.
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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. Timothy is survived by his wife Megan and one-year old son T.J.

29
Jul

Wednesday, June 25 2014

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

Tabata Thruster (45/35 – hold bottom of squat during rest), then 400 Meter Run

1:00 REST after last athlete returns from run

Tabata Good Morning (45/35 – hold bottom during rest), then 400 Meter Run

1:00 REST after last athlete returns from run

Tabata Lunges (45/35 – hold bottom of lunge during rest), then 400 Meter Run

1:00 REST after last athlete returns from run

Tabata OHS (45/35 – hold bottom of squat during rest), then 400 Meter Run