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Three Steps 42 - 30 - 18 Hip Extensions 21 - 15 - 9 Kettlebell Snatch @ 33% snatch 6/24 Alpine 6 Rounds 45 seconds Overhead Lunge @ 55% shoulder press every 10 feet = 1 pt 45 seconds Ring Dips 3 minute rest 6/25 1 Rep Max 3 min max 100ft Prowler Push compare to 11/10/17 & 5/29/18 & 12/15/18 6/26 Tabata 8 Rounds 20 seconds Horizontal Box Jumps overs 24 / 20” 10 seconds rest 20 seconds Plank Plate Slide 2 count 10 seconds rest 20 seconds Wall Balls 10 seconds rest 6/27 T.U.P. 15-12-9-6-3 reps for time of: 135-lb. Power Clean Pullups 135-lb. Front Squat Pullups 11:00m Hurst 20:27w Sami 6/28 Alpine 6 Rounds 45 seconds Bench Press @ 55% 45 seconds Bear-crawl 10ft = 1 pt 3 minute Rest 6/29 10 - 1 Dumbbell Thruster @ 20% each 1 - 10 Atlas Stone Clean
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Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina. Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups. He is survived by his mother, Cecilia. Paul Pena
7 rounds, each for time of: 100-meter Run 19 Kettlebell Swing, 2 pood / 1.5 mood 10 Burpee Box Jump, 24-inch Rest 3 minutes 34:09 m Annonymous 35:27 w Annonymous Recovery: 500 Meter Row 25 Sit Ups Death by Back Squat @ 55% 1 on the first minute 2 on the second minute continue adding one rep each minute until you cannot get the given reps done in the given minute Recovery: Run 400 Meters then: 20-2 GHD Sit Ups Back Extensions Regionals 11.1
1000 meter Run 30 Handstand Pushup 1000 meter Row Records uncontested Recovery: 3 Rounds 10 Squat Jumps 10 Push Ups 10 Pull Ups 15 minute AMRAP
1 Rope Climb 3 Deadlift @ 75% max Recovery: 21-15-9 Push Press Ring Rows The shift from CNN to Fox news in 10 years Alpine
6 Rounds 45 seconds Ladder Linear two feet each box = 1 pt 45 seconds Double Unders 3 minute rest Recovery: 3 Rounds 20 Lunges 15 Kettle Bell Snatch The classic triple self portrait Day 1
Tall Snatchpvc or bar 3x3 Snatch Pull+ Hang Snatch(knee) + Snatch(1+1+1) 70%, 70%, 75%, 75%, 80% (5 sets total) Snatch Push Press+ Overhead Squat(2+1) 55%, 55%, 60% Segment Snatch Deadlift(pause at knee, high thigh) 115%x3x3 Day 2 Tall Cleanbar or light weight 3x3 Clean Pull+ Hang Clean+ Clean(1+1+1) 70%, 70%, 75%, 75%, 80% (5 sets total) Push Press+ Power Jerk+ Jerk(3+2+1) 55%, 55%, 60% (of push press) Segment Clean Deadlift(pause at knee, high thigh) 115%x3x3 Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire. MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan. The "Tommy Mac" Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his "The Outlaw Way" blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader: "The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden." Tommy Mac
2 Rounds For Time 12 Burpees 12 Thruster (115/75 lb) 12 Burpees 12 Power Snatch (115/75 lb) 12 Burpees 12 Push Jerk (115/75 lb) 12 Burpees 12 Hang Squat Cleans (115/75 lb) 12 Burpees 12 Overhead Squat (115/75 lb) Records uncontested Recovery: 20-2 GHD Raise Shoulder Press Total Reduction
50 Double KB Clean and Press Every minute on the minute 7 GHD Sit-up Recovery: 4 Rounds 5 Deadlifts 5 Power Cleans 5 Push Press Robot Navy run on AI 6/16
Total Reduction 50 Double KB Clean and Press Every minute on the minute 7 GHD Sit-up 6/17 Tommy Mac 2 Rounds For Time 12 Burpees 12 Thruster (115/75 lb) 12 Burpees 12 Power Snatch (115/75 lb) 12 Burpees 12 Push Jerk (115/75 lb) 12 Burpees 12 Hang Squat Cleans (115/75 lb) 12 Burpees 12 Overhead Squat (115/75 lb) Records uncontested 6/18 Alpine 6 Rounds 45 seconds Ladder Linear two feet each box = 1 pt 45 seconds Double Unders 3 minute rest 6/19 15 minute AMRAP 1 Rope Climb 3 Deadlift @ 75% max 6/20 Regionals 11.1 1000 meter Run 30 Handstand Pushup 1000 meter Row 6/21 Death by Back Squat @ 55% 1 on the first minute 2 on the second minute continue adding one rep each minute until you cannot get the given reps done in the given minute 6/22 Paul Pena 7 rounds, each for time of: 100-meter Run 19 Kettlebell Swing, 2 pood / 1.5 mood 10 Burpee Box Jump, 24-inch Rest 3 minutes 34:09 m Annonymous 35:27 w Annonymous |
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