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)
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)
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
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
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
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
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. Timothy is survived by his wife Megan and one-year old son T.J.
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
A. Max Box Jump Heigth
B. 3 – 5 Rounds (pick one)
400 Meter Run
30 Box Jumps (24/20)
20 Ring Push-ups