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20 Minute AMRAP 40 Hammer Swings 20 Russian Twist 200 ft Waiter Walks Recovery: 2 Rounds 400 Meter Farmer Carry 400 Meter Waiter Walk
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 U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona. Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses. He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian. Otis Complete as many reps as possible in 15 minutes of: 1 Back Squat, 1 Shoulder Press, 1 Deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses. Men's: Uncontested Women's: Uncontested Scaling For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics. Intermediate Option Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use body weight for the squats and deadlifts and 1/2 body weight for the presses. Beginner Option Complete as many reps as possible in 15 minutes of: 1 squat, 1 push-up, 1 deadlift 2 squats, 2 push-ups, 2 deadlifts 3 squats, 3 push-ups, 3 deadlifts Etc. Use ½ body weight for the deadlifts. Recovery: 2 Rounds 40 Sit Ups 30 Air Squats 15 Push Ups  Total Reduction Every Minute on the Minute 8 Bench Press @ 45% of Max Bench In the remaining time do Wall Balls @ 10% max C&J Continue until you have completed 100 Wall Balls. If you haven't hit 100 wall ball reps by 15 minutes stop. Recovery: 2 Rounds 10 Turkish Get Ups (5 each arm) 20 Kettle Bell Swings   Warm Up: "Nasty Girls" 3 Rounds For Time Of: 50 Air Squats 7 Muscle Up 135 pound Hang Power Clean, 10 reps Men's: 4:03 (anonymous) Women's: 27:06 (Jill) Compare to 11/12/17 Recovery: 2 Rounds 20 Goblet Squats 20 Kettle Bell Swings Some of you might not know Karli and Brookelyn, but they are two young ladies that both qualified for the Youth Nationals in MI. Karlie is the daughter of Kris Taylor and Brookelyn started lifting with Holly. Brookelyn got picked up last summer by Elite Barbell Club in CO and has been working remotely with them out of her own gym. I thought it was very cool that they both ended up lifting in the same class and same session. Both had a great met!!! We couldn't be more proud of them! Karli went 6/6 in her lifts Brookelyn went 5/6 and 3 Pr's and won her session. Karlie got to have her best friend surprise her to watch her. Brooklyn had a friend with and got to met the One and Only Mattie Rogers!  Warm Up: Alpine 6 Rounds 45 Seconds Double Unders 45 Seconds Kettlebell Swing 3 Minute Rest Recovery: 500 Meter Row 10 Body Blasters FCC Backpedals on what actually happened to public discussion   Warm Up: Descending 30 - 3 Jumping Lunge 20 - 2 Land Mines Twist @ 25% snatch Recovery: 400 Meter Run 25 GHD Sit Ups 400 Meter Run June 17
"Santora" Three rounds for reps of: 155 pound Squat Clean, 1 minute 20' Shuttle Run (20' forward + 20' backwards = 1 rep), 1 minute 245 pound Deadlift, 1 minute Burpees, 1 minute 155 pound Jerk, 1 minute Rest 1 minute June 18 Descend 30 - 3 Jumping Lunge 20 - 2 Land Mines Twist @ 25% snatch June 19 Alpine 6 Rounds 45 Seconds Double Unders 45 Seconds Kettlebell Swing 3 Minute Rest June 20 "Nasty Girls" 3 Rounds For Time Of: 50 Air Squats 7 Muscle Up 135 pound Hang Power Clean, 10 reps Compare to 11/12/17 June 21 Total Reduction Every Minute on the Minute 8 Bench Press @ 55% of Max Bench In the remaining time do Wall Balls @ 10% max C&J Continue until you have completed 150 Wall Balls. June 22 Otis Complete as many reps as possible in 15 minutes of: 1 Back Squat, 1 Shoulder Press, 1 Deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses. June 23 AMRAP 40 Hammer Swings 20 Russian Twist 200 ft Waiter Walks Warm Up:  U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.
"Santora" Three rounds for reps of: 155 pound Squat Clean, 1 minute 20' Shuttle Run (20' forward + 20' backwards = 1 rep), 1 minute 245 pound Deadlift, 1 minute Burpees, 1 minute 155 pound Jerk, 1 minute Rest 1 minute Men's: 176 Brandon H. Women's: 151 Tara G. Recovery: 2 Rounds 400 Meter Run 500 Meter Row Warm Up: Tabata 8 Rounds 20 Seconds Max Toes-to-Bar 10 Seconds Rest 20 Seconds Max Hang Power Snatch @ 55% Max Snatch 10 Seconds Rest 20 Seconds Max Ski Jumper (2 Count) 10 Seconds Rest Recovery: 500-100 Meter Row 50-10 Sit Ups |