 Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.  Crain
2 rounds for time of: 34 Pushups 50-yard Run 34 Deadlift, 135 / 95 lb. 50-yard Run 34 Box Jumps, 24 / 20-inch box 50-yard Run 34 Clean and Jerk, 95 / 65 lb. 50-yard Run 34 Burpees 50-yard Run 34 Wall Balls, 20 / 14-lb. ball 50-yard Run 34 Pullups 50-yard Run 35:25m-Tate 45:25W-Tara M Compare to 2/12/18 Recovery: Row 500 Meters 9-3-6 Deadlift Thruster
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Snatch Ladder Start @ 50% of Max go up 10# every minute After 75% go up 5# each minute Continue until you cannot get the given rep done in the given minute compare to 4/12/19 Recovery:' 2 Rounds 500 Meter Row 25 Russian Twist  12/8
Snatch Ladder Weight Ladder: Snatch Start @ 50% of Max go up 10# every minute After 75% go up 5# each minute Continue until you cannot get the given rep done in the given minute compare to 4/12/19 12/9 Crain 2 rounds for time of: 34 Pushups 50-yard Run 34 Deadlift, 135 lb. 50-yard Run 34 Box Jumps, 24-inch box 50-yard Run 34 Clean and Jerk, 95 lb. 50-yard Run 34 Burpees 50-yard Run 34 Wall Balls, 20-lb. ball 50-yard Run 34 Pullups 50-yard Run 35:25m-Tate 45:25W-Tara M 12/10 Find your 1 rep max Back Squat at least 7 reps over 90% then 2 minutes max Double Unders Compare to 5/28/19 12/11 Triple 3 3,000M Row 300 Double Unders 3 mile Run Men’s: 38:57 - Justin Price Women’s: 66:59 - Annonymous Compare to 8/14/18 12/12 10 - 1 Kettlebell Snatch each hand @ 33% Snatch 1 - 10 Skin the Cat 12/13 Amateur Fight Gone Bad 5 Rounds 1 minute Wall Walk 1 minute Land Mines Twist @ 25% snatch 1 minute Ring Dips 1 minute rest 12/14 "Bruck" Four rounds for time of: Run 400 meters 185 pound Back Squat, 24 reps 135 pound Jerk, 24 reps Compare to 8/1/18  Baseline For time 500 Meter Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups Men's: 3:37 Kris Women's: 4:14 Tara (4:11 Trainer) compare to 6/10/18 Recovery: Row 1000 Meters 3 Rounds 15 Sit Ups 10 Burpees With the back and forth weather and the adjustment to the time change, you may be experiencing some physiological changes. But how do you determine the cause? Read my article about what might be the issue and take a simple online quiz to see if this is you?  I’m putting the order in for sweatshirts next week. If everyone that signed up orders they will be around 50.00. Money is due buy Monday the 9th of December. You can give it to any trainer. Make sure you check off that you paid on the list.
 Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade. While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans. Marchini is survived by numerous friends and family members.  Havana
Complete as many rounds as possible in 25 minutes of: 150 Double Unders 50 Pushups 15 Power Clean Men: 185 lb. Women: 125 lb. Men's: 4+70 Annonymous Women's: Uncontested Men's Trainer: Women's Trainer:3 Intermediate Option Complete as many rounds as possible in 25 minutes of: 100 double-unders 30 push-ups 10 power cleans Men: 135 lb. Women: 95 lb. Beginner Option Complete as many rounds as possible in 20 minutes of: 75 single-unders 20 knee push-ups 10 power cleans Men: 75 lb. Women: 55 lb. Compare to 4/18/18 Recovery: Run 400 Meters 2 Rounds 15 Goblet Squats 15 Kettle Bell Swings Death by 1 rep Toes-to-Bar on the first minute 2 reps on the second minute continue until you cannot get all the reps done in the given minute. Recovery: Row 500 Meters 21-15-9 Push Press Ring Row  |
