A. Back Squat
3 RM
B. 21-18-15-12-9
Pull-ups
KBS (1.5/1)
Walking Lunges
We are very pleased to announce our affiliation with Rehband.
A. Push-Press
3-3-3
B. Saved by the Barbell
3 rounds for reps
1 min of Burpees
1 min of Wallballs (20/14)
1 min of Deadlifts (115/75)
1 min of Med Ball Sit-ups
1 min of Hang Power Cleans
rest 1 min
A. OHS
5 RM
B. 3 rounds
10 OHS (135/95)
50 Double unders
Met Con Training. Lifting. Running. Trail Running. Water Ops. Tactical.
What’s your need?
LALO can hook you up.
You may or may not have seen a previous Facebook post where we announced out relationship with LALO USA.
I have been training in the LALO BUD/S MAXIMUS Grinder for the last week. I’ve used them for MetCon Training, Lifting, Rucking, Grinder PT and medium distance running. That’s right, I’m training old school and I’ve gone back to BUD/S prep and added running to my programming.
Anyway, these shoes are legit. The customer service is great. When you’re ready for your next trainers you really should give them a try.
"Lynne"
Five rounds for max reps of:
Body weight Bench press
Pull-ups
Open Gym
-or-
Suggested WOD
3 rounds
25 DB Push jerks (50s/35s)
50 Double unders
25 Step-ups (50s, 24"/ 35s, 20")
50 Double unders
A. Press
2-2-2-2-2-2-2
B. 2 rounds
50 Wallballs (20/14)
10 Bar Muscle-ups
A. Deadlift
1 RM
B. 10 rounds for time*
4 HSPU
10 KB Deadlift (1.5s/1s)**
*10 min time cap
**2 Kettlebells
A. 10 min EMOM
1 Power Clean + 2 Push Jerks (for weight)
B. For time:
10 rounds
5 Bar facing Burpees
6 T2B
7 Power Cleans (95/65)
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
Open Gym
-or-
Suggested WOD
5 rounds
1 min: Double unders
1 min: Walking Lunge
1 min:Calorie Row
1 min: Rest
A. Deadlift
Build to a heavy 3 RM in 20 minutes.
B. For time:
21 Deadlifts (225/155)
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
"Glen"
For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
Post time to comments.
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
A. Front Squat
2 RM
B. 5 min Challenge
50 Plate Ground to Overhead (45/25)
In remaining time: Gun Walk*
*Every time you drop the plate = 5 Plyo Push-ups
7,630 Likes, 370 Comments - Jason Khalipa (@jasonkhalipa) on Instagram: "5 minute challenge: 50 plate GTO 45/25# Gun walk (every time you drop, 5 plyo Push Ups) * Can you..."
Reminder:
We are CLOSED tomorrow so that we can host a CrossFit L1 Course and bring you one more outstanding Trainer!
"Complex Fran"
7 Bar Muscle-ups
7 C2B Pull-ups
7 Pull-ups
21 Thrusters (95/65)
5 Bar Muscle-ups
5 C2B Pull-ups
5 Pull-ups
15 Thrusters
3 Bar Muscle-ups
3 C2B Pull-ups
3 Pull-ups
9 Thrusters
Open Gym
-or-
Suggested WOD
13 min AMRAP
60 DB Snatches (50/35)
50 Wallballs (20/14)
40/30 cal Row
30 Burpee Box Jumps (24/20)
A. Back Squat
5-5-5-5-5
B. Alternating Tabata
Hollow Hold
Plank Hold
A. Build to a heavy Squat Snatch
B. For time
21 Squat Snatches (75/55)
42 Push-ups
15 Squat Snatches
30 Push-ups
9 Squat Snatches
18 Push-ups