"Candy"
5 rounds for time
20 Pull-ups
40 Push-ups
60 Squats
-or-
"Maggie"
5 rounds for time
20 HSPU
40 Pull-ups
60 Alternating Pistols
Open Gym
-or-
Suggested WOD
3 rounds
20 Hang Power Cleans (95/65)
20 Front Squats
20 Push-Press
A. Shoulder Press
3 RM
B. "Strict Nicole"
20 min AMRAP
400m Run
Max Strict Pull-ups
A. Power Clean
3-3-3-3-3
B. Tabata
Dumbell Snatch
Jumping Lunges
Ring Dips
Front Rack Walking Lunges
Dumbell Snatch
A. Bulgarian Split Squats
3-3-3
B. For time
100 Box jumps*
*EMOM 2 Back Squats (225/155)
Reminder: We will be CLOSED this weekend so that we can host a CrossFit Level 2 Course.
This allows us to continue the training and education of our Coaching Staff so that we can provide you with the best training available.
"RJ"
5 rounds for time
800m Run
5 Rope climbs
50 Push-ups
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
Open Gym
-or-
Suggested WOD
12 min AMRAP
9 KBS (1.5/1)
6 Burpee Box Jumps (24/20)
3 L-Sit Pull-ups
A. Front Squat
3-3-3
B. For time
50 cal Row
40 DB Box Step Overs (35s/20s)
30 DB Push Press
20 DB Thrusters
10 Man-makers
A. Push Jerk @ 65% 1 rm
10-10-10
B. 3 rounds
400m Run
12 C2B Pull-ups
9 Clean & Jerk (155/105)
Reminder: We are taking a vacation in regard to the 12:30 WOD M-W-F.
It will return with a vengeance on Wednesday 5 September.
Thank you.
A. 8 min EMOM
3 Hang Power Snatch
B. 15 min AMRAP
1-2-3-4...
Power Snatch (135/95)
15 Wallballs
Snatch number increases. Wallballs do not.
A. Muscle-up technique work
B. "Yeti"
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
Post time to comments.
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.
Urban embodied positivity, hard work, self improvement and fun.
He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.
A. Death by Strict Pull-ups
10 min cap
Athletes stop at failure or at 10 min
B. For time:
200 Double unders
1500m Row
100 Wallballs
800m Run
A. Deadlift
3-3-3-3-3
B. "Deadpool"
On the 3 min, 7 rounds (21 min)
21 AbMat Sit-ups
14 Walking Lunges
7-6-5-4-3-2-1 Deadlifts*
*Athletes choose the weight. They have the options to climb each round or use the same weight for all rounds
A. 10 RM Push Press
-then-
AMRAP @ 80% of your 10 RM
B. 5 rounds
9 HSPU
12 T2B
15/12 cal Row
A. 5 RM Back Squat
B. 18-15-12-9-6-3
Front Squat (135/95)
Bar Facing Burpees
"31 Heroes"
AMRAP (with a Partner) in 31 minutes
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.
The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.
"Cindy meets Grace"
5 rounds for time
4 rounds of Cindy*
6 Clean & Jerk (135/95)
*Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
Open Gym
-or-
20min AMRAP
10 OHS (95/65)
20 Box Jumps
400m Run
A. Strict Press
5-5-5-5-5
B. 4 rounds for time
15 AbMat Sit-ups
30 Thrusters (75/55)
50 Double unders