Monday, 11-6-17

Skill work: Pistols, D/U’s, Handstands As many rounds as possible in 20 minutes of: 5 Chest to bar pull-ups 10 Ring dips 15 Overhead squats, 95#(65#)

“Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his…

Strength/Skill – Snatch Grip Dead lift + Hang Snatch x 5…..Squuuuuuuat Snatch. 5RFT with a 20min cap 10 strict knees-to-elbows 20 one-legged squats, alternating 30-foot handstand walk

Strength/Skill – 2 Push Presses + 1 Jerk x 5 3 R.F.T. 30 KB Swings 20 Toes to Bar 10 Barbell Overhead Weighted Lunges (5/leg) Rx – 1.5/1, 135/95 Advanced – 1.5/1, 115/80 Beginner – 1/1, 95/65

Frank wins the CrossFit Total with 940 lbs.!!!! Strength/Skill – Weighted Pull-ups 5-5-3-3-2 15 min AMRAP 5 – Power Cleans 135/95 10 – Pistols 15 – Double Unders

Strength – Back Squat 5×5 W.O.D. – 10 Rounds for Time 10 Thrusters 10 Ring Push ups Run more efficiently and injury free with the Pose Running Technique