Category Archives: Uncategorized
"Jack"Shoulder to Overhead 115#/75# 10xKettlebell Swing 53#/35# 10xBox Jump 24"/20" 10x20 minute AMRAPArmy Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. Read more
Shoulder Press 6x2L-Sit Progression between setsToes to Bar 100xAfter every dismount Burpees 10x. Read more
Front Rack Lunge 5x6Accessory Work 5 setsPerson 1: Row for caloriesPerson 2: Cycle through 3 static holds. Person 1 can only work while Person 2 in the hold. 14 minute AMRAP Read more
"Barbara"Pull-ups 20xPush-ups 30xSit-ups 40xSquats 50xRest 3 minutes5 Rounds Read more
PVC Bend Over with Voodoo Band 10x(10s), Wall Squat 10x(10s)-3 RoundsSnatch 1x/Power Snatch 1xKneeling Jump 2xSquat Clean and Jerk 115#/75#Burpee Box Jump 24"/20"9-7-5x Read more
"Wood"Run 400mBurpee Box Jumps 24"/20" 10xPower Clean 95#/65# 10xThrusters 95#/65# 10xRest 1 minutes5 RoundsAustralian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust. Read more
Specialty Deadlift 3x-Trap bar, deficit, bands, chains, snatch grip, etcDepth Box Jump 3xPush-ups Air Squat Sit-upsWork 25s/Rest 15s7 Rounds Read more
Odd: Push Jerk 2xEven: Retraction 8-15s12 minute EMOMPerson 1: Row 250mPerson 2: Single UndersPerson 1 can only row while Person 2 is doing single unders. Tally up as many meters as possible in 20 minutes. Read more
Front Squat 1x from rack, drop barbell to Clean 1xCalf Raises (51X1) 3x20Thruster 75#/55#Pull-ups 21-15-9x5 minute capWe are working on increasing our intensity by decreasing the load on Fran. Scaling of pull-ups will be reflected with the intent of intensity, not movement. Use burpees, row or bike for calories to scale to keep the pressure on. Read more
Ido Shoulder Warm-up, Lat/Tri 30s, Handstand Work 30s, Barbell Ramp-up-3 RoundsOdd: Snatch Press Balance 3xEven: Weighted Pull-ups 3xWork every 90s-10 RoundsCrossFit Open 12.3Box Jump 24"/20" 15xShoulder to Overhead 115#/75# 12xToes to Bar 9x18 minute AMRAP Read more