“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…
Deadlift-9 sets 3×3 @ 70% of 1 RM 3×3 @ 80% 3×3 @ 85% 5 RFT: 20 Wallball 20/14 20 Power Clean 75/55 *20 min Cap*
For Time: 300m Row 30 Burpees 30 Deadlifts 225/185 30 HSPU 200m Row 20 Burpees 20 Deadlifts 20 HSPU 100m Row 10 Burpees 10 Deadlifts 1o HSPU
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 WATCH VIDEO, DO HOMEWORK!! Strength/Skill – OH Squat 21-15-9 OH Squat 135/95 Power Clean
Click on Pic!! Skill/Strength – Rope Climb – BRING SOCKS 3 min. A.M.R.A.P. x 5 3 Hang Power Cleans 135/95 6 Push-ups (Hand Release) 9 Squats Rest 1 min between rounds CrossFit Kryptonite
Warm up:3 three rounds: 3 pull-ups,7 burpees, row 250 meters, Burgener. W.O.D Seven rounds for time of: 5 Handstand push-ups 185 lb Deadlift, 10 reps 10 Chest to bar pull-ups 20 Double-unders