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Warm Up: 9 - 6 - 3 Strict Pullup 18 - 12 - 6 Lunge 4 Rounds 1 Legless Rope Climb or 3 Rope Climb 20 Weighted Box Step @ 40% BS 15 Deadlift @ 55% Recovery: 40-10 Air Squats Sit Ups
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Warm up: 3 Rounds 15 Band Y Pull 15 Band Face Pulls 30 - 3 Hammer Swings 1 - 10 Rope Pull @ max shoulder press Recovery: 2 Rounds 400 Meter Run 2:00 Plank Hold Did you guys for get about this guy? Here is how it ended up. . .   Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.
Alexander 5 rounds for time of: 31 Back Squat, 135 lb. 12 Power Clean, 185 lb. Recovery: 2 Rounds 20 Goblet Squats 20 Kettle Bell Cleans (10 each) 4/22
Amateur FGB 3 Rounds 1 min max single leg box hops @ 40% max BJ 1 min Max Russian Twist at 33% Snatch 1 min max Ring Push Ups 1 min Rest 4/23 Alexander 5 rounds for time of: 31 back squats, 135 lb. 12 power cleans, 185 lb. 4/24 30 - 3 Hammer Swings 1 - 10 Rope Pull @ max shoulder press 4/25 4 Rounds 1 Legless Rope Climb or 3 Rope Climb 20 Weighted Box Step @ 40% BS 15 Deadlift @ 55% 4/26 "Elizabeth" 21-15-9 reps of: Squat Cleans 135 / 95 Ring Dips compare to 9/3/17 4/27 8 Rounds 20 seconds Max Wall Balls 10 seconds rest 20 seconds Max Horizontal Kettlebell Swing 10 seconds rest 20 seconds Max Jumping Lunge 10 seconds rest 4/28 "Small" - Dwell on it! Three rounds for time of: Row 1000 meters 50 Burpees 50 Box Jumps, 24" box Run 800 meters Warm Up: Amateur FGB 3 Rounds 1 min max Single leg box hops @ 40% max BJ 1 min Max Russian Twist at 33% Snatch 1 min max Ring Push Ups 1 min Rest Recovery: 21-15-9 Wall Balls GHD Sit Ups The man who co-founded genetic sequencing  Warm Up: Grace 30 Clean & Jerk @ 135 / 95 Or 65% of max compare to 6/5/17 Recovery: 4 Rounds 10 Burpees 10 Pull Ups  Warm Up: Skills Day Spend 15 min working on Snatch technique and finding a 3 rep max Squat Snatch then Spend 15 min working on Muscle Up Technique and / or find a max muscle up rep count in 15 minutes Recovery: 2 Rounds 400 Meter Run 20 Knees To Elbow Warm Up: 12 - 9 - 6 x 50ft Prowler Bear Crawl @ 75% BS 21 - 15 - 9 Hang Power Snatch @ 55% Recovery: 30-20-10 Air Squats GHD Sit Ups Back Extensions  Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans. Marchini is survived by numerous friends and family members. Havana Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Intermediate Option Complete as many rounds as possible in 25 minutes of: 100 double-unders 30 push-ups 10 power cleans Men: 135 lb. Women: 95 lb. Beginner Option Complete as many rounds as possible in 20 minutes of: 75 single-unders 20 knee push-ups 10 power cleans Men: 75 lb. Women: 55 lb. Recovery: 2 Rounds 10 Turkish Get Ups (5 each arm) 20 Kettle Bell Swings Hey Guys,
We are looking at putting out a new t-shirt where the front says either 1: "Safety Third" 2: "Rule 1 Don't die!" 3: "The 10 Workouts that didn't kill me . . . But should have!" The back will list the 10 worst CrossFit workouts and have a box you can cross off when you have done them. I have my own ideas as to the worst workouts, but what sticks in your memory? Clovis, Kalsu, Strange . . . List your (least) favorite workouts and front slogan choice (or make up an better one) in the comments section. We will pick the top 10 from the ones with the most votes. |
