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Luke For time: Run 400 meters 155-lb. Clean and Jerk, 15 reps Run 400 meters 30 Toes-to-Bar Run 400 meters 45 Wall Balls, 20-lb. ball Run 400 meters 1.5-pood Kettlebell Swing, 45 reps Run 400 meters 30 Ring Dips Run 400 meters 155-lb. weighted Walking Lunge, 15 steps Run 400 meters 9/14 Weight Ladder Start with 50% Overhead Squat Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute 9/15 Karen 150 Wall Balls for time 9/16 Tabata 8 Rounds 20 seconds Max Assault Bike 10 seconds rest 20 seconds Max Horizontal Kettlebell Swing @ 33% snatch, single count 10 seconds rest 20 seconds Max V Ups 10 seconds rest 9/17 6 - 4 - 2 Rope Climb 21 - 15 - 9 Land Mines Twist @ 25% snatch, 2 Count 9/18 Max Bench Press @ least 7 reps over 90% Then 2 min max GHD Hip Extension 9/19 Alpine 6 rounds 45 seconds max Jumping Lunge 45 seconds max Skin the Cat 3 minute rest
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Tabata 8 Rounds 20 seconds Max 10ft Farmer Walks (heavy in each hand) 10 seconds rest 20 seconds Max Alligator Roll 10 seconds rest 20 seconds Max 10ft Broad Jumps (pick one 10 ft section and turn around) 10 seconds rest Recovery: 10-1 GHD Sit Ups Back Extension Fight Gone Bad
3 Rounds 1 minute Wall Balls 14 / 20# 1 minute Sumo Deadlift High Pull @ 55 / 75# 1 minute Box Jumps @ 18 / 20" 1 minute Push Press @ 55 / 75# 1 minute calorie Row 1 minute rest Recovery: 5 Rounds 5 Burpees 10 Jumping Lunges 5 Air Squats MPH 5 Rounds 10 Man Makers @ 45 / 35 Run 400 M Women's: 24:01 (Patty) Men's: 19:28 (Tate) Recovery: 3 Rounds 500 Meter Row 10 Russian Twist Back to school time is stressful for most of us, whether you are the student, parent or teacher. Learn some strategies to stay healthy during this time of year in this article.
Amateur Fight Gone Bad
5 Rounds 1 min max calorie Row 1 min max Pullups 1 min max Kettlebell Swing @ 33% snatch 1 min rest Recovery: 10 Minutes Box Steps U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona. Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses. He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian. Otis
Complete as many reps as possible in 15 minutes of: 1 Back Squat, 1 Shoulder Press, 1 Deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses. Men's: Luke S. 7 Women's: Uncontested Compare to 1/8/2020 Recovery: 2 Rounds 400 Meter Run/Walk 15 Shoulder Press It's here! Pumpkin time! Try out this Pumpkin Chicken Chili recipe.
Death by Handstand Push up
Do one Handstand Pushup on the first minute 2 Handstand Pushup on the second minute 3 Handstand Pushup on the third minute continue adding on rep per minute until you cannot get all the given reps done in the given minute. Recovery: 4 Rounds 15 Calorie Bike 15 Sit Ups |
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May 2024
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