Warm Up: 5 Rounds of 10 Deadlifts@135#M/115#W 5 Kettlebell Clean & Press@44#M/35#W WOD: 400m Run 10 Turkish Get Ups, 35#M/25#W (each arm) 40 Jump Squats 400m Run 7 Turkish Get Ups 30 Jump Squats 400m Run 5 Turkish Get Ups 20 Jump Squats 400m Run 3 Turkish Get Ups 10 Jump Squats CrossFit Group WODs [...]
800m Run 11 Sit Ups 44 Kettlebell Swings 22 Sit Ups 33 Kettlebell Swings 33 Sit Ups 22 Kettlebell Swings 44 Sit Ups 11 Kettlebell Swings 800m Run
Strength: On the Minute Every 2 Minutes, Complete 1 Power Clean & 2 Push Jerks@67% of 1 RM on the Clean. 5 Rounds Total. WOD: As Many Rounds As Possible in 12 Minutes of: 5 Pull Ups 10 Ring Dips 15 Push Ups Rest 1 Minute. Complete As Many Reps Possible of Sit Ups in [...]
Strength: Deadlifts. On the Minute for 10 Minutes, complete 3 reps@75% of 1 RM. WOD: 3 Rounds for Time of: 50 Double Unders (or 200 Single Unders) 75 Air Squats
Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Man-Maker Push Ups, 25#M/20#W (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round [...]
Join the Firebase TODAY as we Honor LT. ROBERT ELORTEGUI LT NICK BRANTLY 3rd Class PO NESTOR OTEROLEBRON These men died when their helicopter, “Magnum 445″, went down during night time deck landing operations off the coast of NC on September 25, 2005. FOR TIME: 44 Push Ups 44 Sit Ups 44 Box Jumps 44 [...]
Shoulder Press. 3 – 3 – 3 – 3 – 3 – 3 – 3 Dead Hang Pull Ups. As Many Reps Possible x 5
