Tuesday 1-26-16

Strength/Skill – Strict Press 5 x 2. go heavy WOD c/o CrossFit.Com June 2009 Painstorm (courtesy of Davie at CrossFit Central Scotland): Time cap (35 Minutes) 21-15-9 Reps of: Thrusters 95/65 Pull-Ups Power Cleans 95/65 Ring Dips Dead Lifts 95/65 HSPUs

Single Leg RDL’s 4×8 Each Leg (Use a KB, 10-12 min to complete) 19.3 WODAPALOOZA Qualifier “DT” Ladder Ever 4 min Complete 3 rds of: 12 Deadlifts 9 Hang Power Cleans 6 S2OH *weights go up each 4 min* Rd 1- 95/65 Rd 2- 135/95 Rd 3- 155/105 Rd 4- 185/130 Rd 5- 205/145 (AMRAP…

Strength – Weighted push-up 5-5-5-5 W.O.D. “Grace” Clean & Jerk 135 lbs. 30x’s Rest two minutes… Tabata Mountain Climbers

Strength: Push Press+Push Jerk 2 PP & 1 PJ x 7 start @ 60% of Push Press and build 5 RFT – 20 Russian twists 20/14 10 Right arm OH walking lunge 40/25 20 Russian twists 10 Left arm OH walking lunge

Strength/Skill – E.M.O.M. for 10 minutes -1 Deadlift 1 Power Clean, 1 push press, 1 front squat (80% of A TRUE 1 RM Push Press) “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the…

Veterans Day In observance of Veterans Day, we will be doing a very special WOD. “Jack” Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device….