Warm Up:
4 Rounds 12 Goblet Squat 20 Sec Overhead KB Hold (heavy- work for stabilization) 4 - 2 - 1 Front Squat w/ 2 sec pause @ 90% 21 - 15 - 9 Push Jerk @ 55% Recovery: 2 Rounds 20 Box Steps 20 Kettle Bell Swings 20 Wall Balls 20 Burpees Here is a brief primer on 10 different schools of philosophy
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Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461. "Nate" Complete as many rounds in twenty minutes as you can of: 2 Muscle Up 4 Handstand Pushup 8 2-Pood Kettlebell Swing Recovery: 15 Minutes 10 each Situps Box Steps Push Ups Warm Up: 5 Rounds 10 Air Squats 5 Kettlebell Bottoms up press (each) 3 Rounds 7 Push Press @ 75% jerk 35 Hip Extensions Recovery: For those having a hard time with Bitcoin and block chain in general. 1/7
3 Rounds 7 Push Press @ 75% jerk 35 Hip Extensions 1/8 "Nate" Complete as many rounds in twenty minutes as you can of: 2 Muscle Up 4 Handstand Pushup 8 2-Pood Kettlebell Swing 1/9 4 - 2 - 1 Front Squat w/ 2 sec pause @ 90% 21 - 15 - 9 Push Jerk @ 55% 1/10 4 Rounds 400 ft Atlas Stone Carry Assault Bike 15 calories 1/11 Max Clean and Jerk 1/12 200, 180, 160, 140, 120, 100, 80, 60, 40, 20 seconds Plank 10 - 1 Bench Press @ 55% 1/13 "The Don" For time: 66 Deadlift, 110 pounds 66 Box Jumps, 24 inch box 66 Kettlebell Swing, 1.5 pood 66 Knee to Elbow 66 Situps 66 Pullups 66 Thruster, 55 pounds 66 Wall Balls shots, 20 pound ball 66 Burpees 66 Double Unders Warm Up: 3 Rounds 15 Kettlebell Swing 5 Inch-worm Johnny 14 min AMRAP 7 Toes to bar 7 Push ups 7 Box Jumps 30” / 24″ Recovery: 5 Rounds 30 Mountain Climbers (alt. leg) 30 Lunge Steps (alt. leg) Warm Up: 2 Rounds 25 Air Squats 10 Ring Rows 15 minute AMRAP 2 Rope Climbs 10 Pistol Recovery: 2 Rounds 50 Singles 25 Goblet Squats 250 Meter Row The title is misleading, this isn't rich bashing, it is on financial education. Warm Up: 15-12-9 Band Y Pull Band shoulder Press Weight Ladder Shoulder Press each minute start at 50%, going up 10# every minute until 75% go up 5# Recovery: 40-30-20-10 Box Jumps GHD Situps There are a lot of good clips of various lifters at the world championships U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
"Severin" 50 Strict Pullup 100 Pushups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. Do to the road conditions, if you want to sub a 5k row or 6 mile assault bike, feel free. So everyone can use the vests, no vest on bike or rower. Recovery: Warm up: 3 Rounds 300ft Run 20sec Plank Descending 10 - 1 Ladder Slalom Strict Toes to Bar Recovery: 4 Rounds 25 Air Squats 15 Push Ups 25 Sit Ups One of my favorite actors. I would hate to think of who else could fit the roles he has filled. Just a quick reminder that Lacey will open the gym from 8:30-10:00am today for anyone that wants to come down and get their first workout of the New Year in!
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May 2024
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