A. Squat Snatch
2 RM
B. Tabata
Power Clean (135/95)
Rest 1 Minute
Air Squat
Rest 1 Minute
Handstand Hold - Open floor
Rest 1 Minute
Plank Hold
A. Back Squat
5 RM
B. For time
9-15-21
Bar-facing Burpees
OHS (95/65)
Partner WOD
0-20 min
1 Mile Run (together)
AMRAP in remaining time of:
30 Walking Lunges
20 Push-ups
30 Sit-ups
20-40 min
2k Row
AMRAP in remaining time of:
30 KBS (1.5/1)
20 Push-press (115/75)
30 Pull-ups
Anyone remember this?
"Blake"
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
Open Gym
-or-
Suggested WOD
For total distance:
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest for 50 seconds
A. Bulgarian Split Squat
5-5-5-5-5
B. Open WOD 13.4
7 min AMRAP
3 Clean & Jerk (135/95)
3 T2B
6 Clean & Jerk (135/95)
6 T2B
...keep adding 3 reps each round
B. Alternating Tabata
Hollow hold
Plank hold
A. Front Squat
2 RM
B. Open Wod 18.zero
21-15-9
Alternating DB Snatches (50/35)
Burpee OTB
C. In time remaining work on a Goat
Possibilities:
Kipping
Double unders
Handstands
A. Press
5 RM
B. For time:
10 Ring Muscle Ups*
25 Thrusters (75/55)
1k Row
25 Thrusters
10 Muscle Ups
*Sub 20 C2B or 20 Ring Rows
CLOSED FOR L1 COURSE
THE BOX IS CLOSED THIS WEEKEND TO HOST A CROSSFIT L1 COURSE
________________________________________
A. For time
1 C&J (135/95)
1 round of "Cindy"
2 C&J (135/95)
1 round of "Cindy"
3 C&J (135/95)
1 round of "Cindy"
4 C&J (135/95)
1 round of "Cindy"
5 C&J (135/95)
1 round of "Cindy"
6 C&J (135/95)
1 round of "Cindy"
7 C&J (135/95)
1 round of "Cindy"
8 C&J (135/95)
1 round of "Cindy"
9 C&J (135/95)
1 round of "Cindy"
10 C&J (135/95)
1 round of "Cindy"
Open Gym
or
Suggested WOD
Open WOD 11.1
10 min AMRAP
30 Doubleunders
10 Power Snatches (75/55)
A. Deadlift
5-5-5-5-5
B. 10 min EMOM
10 Burpees
C. Accumulate 2 min L-Sit
A. Jerk
3 RM
B. For time
10 Strict Presses (115/75)
15 OHS
20 Push-press
25 Front Squats
30 Push-jerks
35 Back Squats
A. Power Clean
2 RM
B. 4 rounds
4 Manmakers (35/25)
20m Single Arm OH Walking Lunge (10mL/10mR)
10 K2E
CANCELED DUE TO WEATHER
Partner WOD
1000m Row (alternate every 250m)
90 Walking Lunges
80 Deadlifts (135/95)
70 Bar Facing Burpees
60 Wallballs (20/14)
50 KB Press alternating arms (1.5/1)
4 rounds of Cindy
30 Sit-ups
2 x 2 Lengths Atlas Stone/Sand Bag carry
1000m Row (alternate every 250m)
*at some point of yoru choosing also complete:
2 sled Push Down/Pull Back
Check out some of our Year End numbers from 2017...
A. OHS
2 RM
B. "Josh"
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Post time to comments.
U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.
He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.
Open Gym
or
Suggested WOD
For time
1k Row
immediately into
3 rounds
20 Push-ups
30 Wall balls
40 KBS (1.5/1)
50 Sit-ups
immediately into
1k Row
A. 12 min AMRAP
1 min max Squat Cleans (135/95)
1 min max Push-Jerks
2 min max Squat Cleans (135/95)
2 min max Push-Jerks
3 min max Squat Cleans (135/95)
3 min max Push-Jerks
B. For Quality, not time
3 rounds
15 Strict T2B
30 Ab Mat Sit-ups
60s Plank Hold
A. Back Squat
10 RM
B. 6 min AMRAP
10 Burpees
10 DB Thrusters (35/20)
10 DB Box Step-ups (35/20)
A. Snatch Pull + Power Snatch
B. 7 min AMRAP
3 Chest-to-Bar Pull-ups
3 Hang Power Snatches (115/80)
6 Chest-to-Bar Pull-ups
6 Hang Power Snatches (115/80)
9 Chest-to-Bar Pull-ups
9 Hang Power Snatches (115/80)*
*continue adding 3 reps until the clock runs out