CrossFit Hero WOD: Joshie

9/5/2017

Warmup
6-9-12
Toes-to-Bar
Ring Rows
Kettlebell Bottoms up press

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

"Joshie"
Complete three rounds for time of:
40 / 30 pound Dumbbell / Kettlebell Snatch, 21 reps, right arm
21 L-Sit Pullups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Recovery
5 Rounds
30 Mountain Climbers
30 Lunge Steps (alternating)

6 Comments

9/5/2017 10:40:08 am

183repsM-RX
194repsW-RX
176repsW-RX
226repsM-RX
127repsM-gray

9/5/2017 11:24:43 am

15 min amrap
Lunges, Sit ups, back extension
2+20w-RX

5x8 back squat 75#
Bench press -95#
8:55w-RX

3x10 Ghd situp, back extensions
W-RX

Joan special
18:09w-35#kb

Hart

9/5/2017 05:23:42 pm

39:56w 30,pu/rr, gob squat
32:04m ring lpu, left clean
38:38m green pu
49:32m pu, 35 gob squat
29:40w 20,green pu
56:21m add 6x200m and 21 push ups
41:28m ring l pu
30:25w green 25, right clean
42:34w black, 25 1/2 cleans
34:00m pu,35,right clean
37:30m pu, snatch squat
29:00m 2 rounds, 35,green
32;08m 35 Kb can
19:02w 2 rounds 25
62:29m rx Alan

Hart

9/5/2017 05:04:26 pm

31:12m l ring pu
33:03m l ring pu
52:2m green, 35
10:32m 1 round green and blue35
39:53m right clean, pu
59:40m ring l pu

Hart

9/5/2017 05:49:10 pm

29:18w 18 rr
33:20m 35, black pu, rr

Hotshot 19
28:43m 95
33:15w 75
42:34w 75
38:15 m 5 rounds 95
50:45w 50, green
54:59w 55 green
45;09w 45, pr

Hart

9/5/2017 06:04:54 pm

Hotshot 19
32:59m rx

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm

Wednesday-
Open Gym
5:30am-7:00pm
Barbell Club
4:30pm-6:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

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