Thursday, 7-26-12
Strength/Skill – S.D.H.P 3-3-3-3-3 TnG
5 Rounds for time of:
10 Burpee box jump overs
10 S.D.H.P. 95/65
10 One arm D.B. Thrusters (5L) (5R)
Rest 1 minute b/t rounds…you gonna need it!!!!!
Strength/Skill – S.D.H.P 3-3-3-3-3 TnG
5 Rounds for time of:
10 Burpee box jump overs
10 S.D.H.P. 95/65
10 One arm D.B. Thrusters (5L) (5R)
Rest 1 minute b/t rounds…you gonna need it!!!!!
“Goodell” 5 RFT – 400m Run 20 Wall Balls 20/14 14 Kettlebell Swings 53/35 38 reps of “X” X = Round 1: Push-Ups Round 2: Air Squats Round 3: Pull-Ups Round 4: Alternating Lunges Round 5: Burpees This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on…
Justin 30-20-10 reps for time of: Body-weight back squats Body-weight bench presses Strict pull-ups U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan–assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina–died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his…
EMOM for 6 min 5 Strict Press *start light and build. NOT to a heavy 5* “Incredible Hulk” 20 min AMRAP 5 Deadlifts 115/75 5 Hang Power Cleans 115/75 5 Front Squats 115/75 5 Push Press 115/75 5 Back Squat 115/75
Strength/Skill – 10 min E.M.O.M. – Even minute 5 STRICT H.S.P.U.”S. Odd Minute – 8 S.D.H.P. 95/65 7 R.F.T. 7 Deadlifts 7 HR Push Ups 7 T2B 7 Ring Dips 7 Jumping Squats 7 Pull-ups 7 Wall Balls Rx – 155/105, 20/14 Advanced – 135/95, 20/14 Beginner – 95/65, 16/10
Skill/Strength – Romanian Deadlift -Let’s go to the video tape!!! 15-12-9-6-3- Power Cleans 135/95 Bar Facing Burpees CrossFit Kryptonite
Teams of 2: AMRAP 30: 200m Run and 500m Row (together) 40 Wall Balls 20/14