A. Snatch 2RM
B.
5 rounds for time
500m Row all out effort
7 Power Clean & Push-Jerk
work:rest -1:1
A. Deadlift 3 x 5
B.
For quality, not for time
10 Turkish Get-ups (5 each side)
Farmer's Carry (down & back)
A. 5RM OHS
B.
5 rounds
4 Wall Walks
14 Walking Lunges
24 Sit-ups
A. 2RM Clean & Jerk
B.
100 Cal Row
w/ 6 Burpees EMOM
Start w/ Burpees
Rest Day
10:00am Partner WOD ____________________________________________________
Remember that every Saturday at 10:00am is OPEN to first timers.
Come give it a try.
Remember.
____________________________________________________
"McGhee"
AMRAP in 30 minutes
275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.
He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.
First posted 15 April 2010
A. 3 x 5 Back Squat
B.
30 HSPU
40 Pull-ups
50 KBS (1.5/1)
60 Sit-ups
70 Burpees
**This is the reverse of last Thursday's WOD. How does your time compare?
A. 3 Position Snatch
- Above the Knee
- Below the Knee
- From the Floor
B.
5 rounds
12 Ring Dips
12 Push-press (115/75)
A. 1RM Push-press
B.
6 rounds
12 OHS (95/65)
12 T2B
rest 1 min
A. 2RM Front Squat
B.
12 min AMRAP
3 Front Squat (135/95)
6 C2B Pull-ups
9 Push-ups
Rest Day
10:00am Partner WOD ____________________________________________________
This morning I spoke with the owner of CrossFit Cincinnati.
We have a wager on tonight's game and this is it;
The winning city's Box creates a WOD for the losing city's Box to be done next Saturday. We will cover this WOD on Facebook and our Blog paying homage to the winner.
I intend to do this all the way to the Super Bowl.
Who's with me?
CrossFit Total 1 RM Back Squat
1 RM Press
1 RM Deadlift
* After warming up you have 3 attempts at each lift.
A. Power Snatch + OHS
B.
70 Burpees
60 Sit-ups
50 KBS (1.5/1)
40 Pull-ups
30 HSPU
A. Power Clean + Squat Clean
B.
10 rounds
1 min row for meters*
1 min rest
*score is total meters
A. 3 RM Jerk
B.
12 min AMRAP
10 Burpees
25 Double-unders
A.
30 Wallballs (20/14)
20 Box Jumps
40 Pull-ups
rest 1 minute
30 Wallballs
20 Box Jumps
25 C2B Pull-ups
rest 1 minute
30 Wallballs
20 Box Jumps
10 Muscle-ups*
*scale 10 Ring rows + 10 Ring dips
B.
Accumulate 2 minutes in L-sit
Rest Day
10:00am Partner/Team WOD