Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack. Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery. Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family. Warm Up
Row 1000M 3 Rounds "Cindy" 5 Pullups 10 Pushups 15 Air Squats WOD Manuel 5 rounds of: 3 minutes of Rope Climb 2 minutes of Air Squats 2 minutes of Pushups 3 minutes to Run 400 meters Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round. Men's: 423 Annoymous Women's: Marriah 652 Compare to 3/2/20 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 50 Calorie Bike 50 Sit Ups
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Warm Up 3 Rounds 10 cal Bike 20 Single-Unders 10 Situps WOD Amateur Fight Gone Bad 5 Rounds 1 Min Jumping Lunge 1 Min Land Mines Twist 1 Min Ski Jumper 1 Min Rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 15 Kettle Bell Swings 15 Sit Ups Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. 3 Rounds 7 PVC Pass Through 7 banded Overhead Squat Then work your way up to the starting weight for todays workout with 4 sets of 3x Overhead Squat Compare to 3/13/21 WOD 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 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 1000 Meter Row 50 Sit Ups Warm Up Burgener warm up - clean + Front Squat 3 Rounds 10 Box Jumps 10 Situps WOD CrossFit Open 16.2 Continue until 4 minutes: 25 Toes-to-Bar 50 Double Unders 15 Squat Clean (135/85 lb) If completed before 4 minutes, continue until 8 minutes: 25 Toes-to-Bars 50 Double-Unders 13 Squat Cleans (185/115 lb) If completed before 8 minutes, continue until 12 minutes: 25 Toes-to-Bars 50 Double-Unders 11 Squat Cleans (225/145 lb) If completed before 12 minutes, continue until 16 minutes: 25 Toes-to-Bars 50 Double-Unders 9 Squat Cleans (275/175 lb) If completed before 16 minutes, continue until 20 minutes: 25 Toes-to-Bars 50 Double-Unders 7 Squat Cleans (315/205 lb) Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Air Squats Weighted Sit Up Ring Rows 9/19
Alpine 6 Rounds 90 seconds Row Calories 3 minute rest 9/20 CrossFit Open 16.2 AMRAP in 20 minutes Continue until 4 minutes: 25 Toes-to-Bar 50 Double Unders 15 Squat Clean (135/85 lb) If completed before 4 minutes, continue until 8 minutes: 25 Toes-to-Bars 50 Double-Unders 13 Squat Cleans (185/115 lb) If completed before 8 minutes, continue until 12 minutes: 25 Toes-to-Bars 50 Double-Unders 11 Squat Cleans (225/145 lb) If completed before 12 minutes, continue until 16 minutes: 25 Toes-to-Bars 50 Double-Unders 9 Squat Cleans (275/175 lb) If completed before 16 minutes, continue until 20 minutes: 25 Toes-to-Bars 50 Double-Unders 7 Squat Cleans (315/205 lb) 9/21 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 9/22 Amateur Fight Gone Bad 5 Rounds 1 Min Jumping Lunge 1 Min Land Mines Twist 1 Min Ski Jumper 1 Min Rest 9/23 Manuel 5 rounds of: 3 minutes of Rope Climb 2 minutes of Air Squats 2 minutes of Pushups 3 minutes to Run 400 meters Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round. 9/24 Death By 2x Kettlebell Snatch 9/25 CrossFit Open 11.4 MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar Facing Burpee 30 Overhead Squat (120lbs / 55kg) 10 Muscle Up WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (90lbs / 40kg) 10 Muscle-ups MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (110lbs / 50kg) 10 Muscle-ups MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (75lbs / 35kg) 10 Muscle-ups In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Warm Up
1000M Row 3 Rounds "Cindy" 5 Pullups 10 Pushups 15 Air Squats WOD "Murph" For time: 1 mile Run 100 Pullups 200 Pushups 300 Air Squats 1 mile Run 20# vest Men: 50:27 Brandon Women: 49:00 Patty Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Kettle Bell Swings GHD Sit Ups Warm Up
3 Rounds 10 Cal Bike 10 Pushups WOD Jackson 5 Rounds 1 Min Bench Press 135 / 95 1 Min Tuck Ups 1 Min Ring Dips 1 Min Rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 6 Turkish Get Ups Warm Up
Burgener warm up - Snatch 3 Rounds Row 300M 10 Situps WOD 21 - 15 - 9 Kneeling Half Moon Snatch @ 55% Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 5K |
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April 2024
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