We are running outside so bring a sweat shirt. Walking will be the scale. No rowing!!!!!
With a Team Of 3 Complete
“Gallant”
1 Mile Run with 2 Med Ball 20/14
60 Burpee Pull Up
800m Run with 2 Med Ball 20/14
30 Burpee Pull Up
400m Run with 2 Med Ball 20/14
15 Burpee Pull Up
*All team members run. Burpee Pull ups can only be done while all members are in the gym. Reps are split up however team feels. Only one bar on the rig can be used be each team*
12min EMOM 10 Wall Balls 20/14 10 Burpees 50-40-30-20-10 Double Unders(3:1) Sit ups *10 Thrusters after each round* 115/75
In Teams of 3, complete: 3000m Row 200 Wall Balls 20/14 100 Power snatch 115/85 75 Ring Push Up 50 Burpee 25 M/U * Each group of 3 has a set of 53/35# KB that cannot touch the ground from the beginning of the wod, till the end. Penalty is an 800m Run w/ KB’s….
Strength/Skill – Snatch High Pulls. I understand this week was a lot snatch and snatching assistance exercises. This is a very technical movement as you know. For improvement to take place this is necessary. 12min A.M.R.A.P. 25 D/U’s 10 hang power snatches (95/65) 10 ohs (95/65)
Don’t forget to sign up for 31 Heroes!!! We will be doing 31 Heroes at Kryptonite August 1st. Aug. 15th the gym will be closed. There will be a competition at CrossFit Impervious! It will be Box against Box. If you want to enter competition you need to sign up here. Otherwise there will be…
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more…
E2MOM for 10 min 2 Below Knee Pause Snatch High Pull + 2 Below Knee Pause Power Snatch (3 second pause at position) Working Tech here 10-1 KB Complex 53/35 T2B x2 Air Sq. x3 *18 min Cap* KB complex = 2-KB Russian Swing + 1 2-KB Power Clean