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Koniah For time: 50 Squat cleans at 135# / 100#. 15 Double Unders every minute on the minute. 3/18 20 Min AMRAP 100’ Farmer Walks @ 25% C & J in each 20 Land Mines Twist 2x Ladder Icky Shuffle (Down forward, return backward) 3/19 Gaza 5 rounds for time of: 35 Kettlebell Swing, 1.5 pood 30 Pushups 25 Pullups 20 Box Jumps, 30-inch box 1-mile Run 3/20 1 Rep Max Find your 1 Rep Max Jerk at least 7 reps over 90% 3/21 Alpine 6 Rounds 45 seconds max Weighted Box Step 45 seconds max Assault Bike Calories 3 minute rest 3/22 CrossFit Open 3/23 10 Minute AMRAP 3 Atlas Stone Clean 50 ft Atlas Stone Carry
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15 min AMRAP 4 Bench Press @ 75% max Row 10 Calories 15 GHD Sit-up Recovery: 2 Rounds 15 Goblet Squats 25 Kettle Bell Swings CrossFit Open 19.4
For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees M 95 lb. W 65 lb. Time cap: 12 minutes Recovery: 40-10 Air Squats Superman 7 all-time great science books A Brief History of Time, by Stephen Hawking Stephen Hawking jokingly said that his book the Brief History of Time, is the least-read and most bought book ever. On the Origin of Species, by Charles Darwin For such a massive book and game changing scientific tome, it was actually written to be read by the general public. Pale Blue Dot: A Vision of the Human Future in Space, by Carl Sagan Sagan suggests that the human species and all of its biosphere's survival may depend on us spreading to the stars. The Selfish Gene, by Richard Dawkins Before Richard Dawkins was known as an dogmatic atheist, he wrote The Selfish Gene, an incredibly poetic take on the subjects of genetics and evolution. Infinite in All Directions, by Freeman J. Dyson Originally presented as a sequence of lectures given in Scotland in 1985, Dyson's inquiries spread from biological diversity on Earth to the cosmic scheme of things. Chaos: Making a New Science, by James Gleick An introduction to the actual science of chaos (!) and the many scientists who laid the foundation for this science. The Structure of Scientific Revolutions, by Thomas Kuhn Kuhn challenges the concept of scientific process and considers it rather to be a shift of paradigms in which we radically change our view of the world. Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461. "Tommy V"
For time: 115 / 85 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 / 85 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 / 85 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents Men's: 12:32 Tate Women's: Uncontested Women's Trainer: 22:25 Kelia Recovery: 40-10 Air Squats Push Ups Weight Ladder Box Squat start at 45% max Go up by 10 lbs each minute if your current max is under 200# Go up by 20lbs every minute if your max is over 200# Go up by 30lbs every minute if your max is over 300# 5ft and under squat to an 8” box 6ft to 5ft 1” squat to a 10” box 6ft 1"- 7ft squat to a 12” box Recovery: 21-15-9 Kettle Bell Swings Wall Balls How modern Samurai pick up trash . . . Johnny 14 min AMRAP 7 Toes to bar 7 Push ups 7 Box Jumps 30” / 24″ Recovery: 2 Rounds 500 Meter Row 20 Knees to Elbow Amateur Fight Gone Bad 5 Rounds 1 minute max Hang Snatch @ 55% 1 minute max GHD Raise 1 minute max Plank Plate Slide (pick a weight that is challenging, but you can keep moving the whole minute) 1 minute rest Recovery: 3 Rounds 10 Burpees 10 Russian Twists Annie Crossing the Potomac 15 Min AMRAP
15 calories on Assault Bike 20 Hammer Swings alternating sides each swing Recovery: 21-15-9 Kettle Bell Swings Wall Balls CRISPR babies altered to be immune to HIV might be smarter than normal? 3/10
Total Reduction 3 Km on Assault Bike Every minute on the minute 10 Hammer Swings 3/11 Amateur Fight Gone Bad 5 Rounds 1 minute max Hang Snatch @ 55% 1 minute max GHD Raise 1 minute max Plank Plate Slide (pick a weight that is challenging, but you can keep moving the whole minute) 1 minute rest 3/12 Johnny 14 min AMRAP 7 Toes to bar 7 Push ups 7 Box Jumps 30” / 24″ 3/13 Weight Ladder Box Back Squats start at 45% max Go up by 10 lbs each minute if your current max is under 200# Go up by 20# every minute if your max is over 200# Go up by 30# every minute if your max is over 300# 5ft and under squat to an 8” box 6ft to 5ft 1” squat to a 10” box 6ft - 7ft squat to a 12” box 3/14 "Tommy V" For time: 115 / 85 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 / 85 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 / 85 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents 3/15 CrossFit Open 3/16 15 min AMRAP 4 Bench Press @ 75% max Row 10 Calories 15 GHD Sit-up |
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April 2024
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