Warm up:
2 Rounds500m Row 20 Box Steps 12 Pushups CrossFit Open 18.4 Recovery: 2 Rounds 20 Box Steps 20 Kettle Bell Swings 20 Wall Balls 20 Burpees Since we have so many medical professionals here, this one made me chuckle . . .
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Warm up:
9-12-15 Goblet Squat Hip Extensions 15 minute AMRAP Prowler Bear Crawl @ 50% Back Squat 250 meter Row Recovery: 10-1 GHD Raises 1-10 Shoulder Press AT&T first to say officially say good night to net neutrality. Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.
He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings. He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery. T 5 rounds for time of: 100-meter Run 10 Squat Clean Thruster 15 Kettlebell Swing 100-meter Run Rest 2 minutes Men: 115 lb. and 2 pood Women: 75 lb. and 1.5 pood Recovery: 3 Rounds 10 Burpees 15 Sit Ups 20 Air Squats Warm up:
2 Rounds 10 Toy Soldier 15 Band Face Pulls 3 Rounds 15 Handstand Pushup 20 GHD Hamstring Curl Recovery: 10-1 Burpees 2-20 GHD Sit Ups Personal Quantum Computer, what are you going to do with yours? Warm up:
12-9-6 Ring Rows Band Y Pull Goblet Squat "Amanda" 9-7- 5 Muscle Up 135 / 95 pound Squat Snatch Recovery: 2 Rounds 500 Meter Row 3:00 Plank Hold I know it has been around for a while, but the idea that the government needs a data center this large to keep track of us all still bugs me. Warm up:
Alpine 6 rounds 45 seconds max Assault Bike calories 45 seconds max Toes-to-Bar 3 minute rest Recovery: 40 GHD Sit Ups 30 Air Squats 20 Calorie Bike 15 Push Press Interesting look at the personalization aspects of big data in an analysis of the difference in experience between Amazon and Walmart. March 11th
Alpine 6 rounds 45 seconds max Assault Bike calories 45 seconds max Toes-to-Bar 3 minute rest March 12th "Amanda" Three rounds, 9-7- and 5 reps, for time of: Muscle Up 135 / 95 pound Squat Snatch March 13th 3 rounds 15 Handstand Pushup 20 GHD Hamstring Curl March 14th T 5 rounds for time of: 100-meter Run 10 Squat Clean Thruster 15 Kettlebell Swing 100-meter Run Rest 2 minutes Men: 115 lb. and 2 pood Women: 75 lb. and 1.5 pood March 15th 15 minute AMRAP Prowler Bear Crawl @ 50% Back Squat 250 meter Row March 16th CrossFit Open 18.4 March 17th Kaenon 100 Pushups 75 Wall Balls 1 Deadlift 315 / 235 75 Wall Balls 100 Push ups Warm up:
3 Rounds 30 Double Unders 10 Toy Soldiers 21 - 15 - 9 10” Box Squat @ 55% back squat 12 - 9 - 6 Ladder Carioca Recovery: 3 Rounds 20 Sit Ups 20 Box Steps 10 Shoulder Press Ancient Assyrian Tablets unearthed by ISIS looters under the tomb of Jonah - for my hobby archeologists. Apple Broccoli Salad :) Wip this up for a rad salad! 1 bag broccoli slaw mix 3 apples, chopped 2 stalks celery, chopped 3 green onions chopped 2 handfuls walnuts 1 big handful dried fruit (we used cranberries) 1/3 cup olive oil* 1/2 cup balsamic vinegar* 2 Tbsp honey* *The 1/3 cup olive oil, 1/2 cup balsamic vinegar and 2 Tbsp honey are combined in a bowl and whisked to your desired consistency. Yum
Warm Up: 3 Rounds 250m Row 10 Pushups 20 Lunge CrossFit Open 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups 115 / 80-lb. OHS, 50 / 35-lb. DB snatches Scaled: (Ages 16-54) Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches Time cap: 14 minutes Recovery: 21-15-9 Deadlift Burpees |
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April 2024
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