Wednesday, 8-10-16
Strength
Back Squat
70%x4
75%x4
80%x4 X 3
16 minute A.M.R.A.P.
2,4,6,8…….
Box Jumps 24/20
Alternating DB snatches
Prisoner Get Ups (we can scale)
Strength
Back Squat
70%x4
75%x4
80%x4 X 3
16 minute A.M.R.A.P.
2,4,6,8…….
Box Jumps 24/20
Alternating DB snatches
Prisoner Get Ups (we can scale)
Strength/Skill – C&J 1 RM 3 R.F.T. 10 – C&J 115/75 10 – Jumping Dumbell Lunges (10L) (10R) 10 Chest to Bar Pull-ups Click here to register/donate to 31 Heroes Project
Sign up for Murph!! Warm Up: 3rds at easy pace 5 Single Arm Ring Row (each arm) 5 Single Arm DB Strict Press (each arm) 10 Medball Cleans 20/14 12 min EMOM – Not TnG. Work Technique Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 P.Clean & 1 Jerk 60-72.5%…
30 minute AMRAP of: Jackie 1000m Row 50 Thrusters (45/35 pound) 30 Pull-ups Then Karabell 10 rounds 3 Snatches (135/90 pounds) 15 Wall Ball (20/14lbs @ 10″/8″ target) Then AMRAP of Cindy in the remaining 30 minutes: 5 pull-up 10 push-up 15 squat Your result is rounds of Cindy completed.
No 10AM class today. JBo U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is…
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his…
CrossFit Open Closing WOD 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters…