WOD

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29
Jul

Tuesday, July 08 2014

A. 10:00 EMOM – Hang Power Snatch + Hang Snatch + Overhead Squat

B. 10:00 AMRAP

4 Power Snatch (select weight based on A)

8 T2B

12 Weighted Box Step-ups (alt legs)

C. 500 Meter Row cool down

29
Jul

Monday, July 07 2014

Partner WOD

100 Slamballs

100 Squat Jumps

2000M Row (alt every 250M)

2000M Run ( alt every 200M)

* One Partner works at a time. Must complete move before you can move on to the next

NFT

100 Partner Slamball Sit-ups

29
Jul

Saturday, July 05 2014

HANSEN
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
30 Glute-ham sit-ups

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