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CrossFit WOD

Oct 24 2017

Wednesday: Back squats and Triplet..


STRENGTH

Back squat 5 x 3 reps

* Lift every 3 mins and hold at approx. 80-85%

CONDITIONING

AMRAP in 12 mins of:

15 Wall balls 20 / 14 lbs
12 KB swings 24 / 16 kg
9 Single arm KB press / arm


Oct 23 2017

Tuesday: Big Annie..


STRENGTH

EMOM 5 of:

1 Hang power snatch + 1 Power snatch + 1 Full snatch

1 min rest

EMOM 5 of:

1 Power snatch + 1 Full snatch

1 min rest

EMOM 5 of:

1 Full snatch

CONDITIONING

'Big Annie'

25 T2B

then

50-40-30-20-10 of:

Double unders
Ab mat sit-ups

then

25 T2B

* 14 min cap


Oct 21 2017

Monday: Running with The Chief..


CONDITIONING

AMRAP in 23 mins of:

600m run
6 rounds of The Chief
400m run
4 rounds of The Chief
200m
2 rounds of The Chief

* Each round of The Chief consists of:

3 Power cleans 62.5 / 45 kg
6 Push-ups
9 Squats

EXTRAS

At 28 mins - 

4 sets each of:

15 Bar facing burpees

* Work 1:1 with a partner and complete each round as fast as possible.


Oct 20 2017

Saturday: Hero WOD - Andy


CONDITIONING

'Andy'

For time:

25 Thrusters 52.5 / 35 kg
50 Box jumps 24 / 20 "
75 Deadlifts 52.5 / 35 kg
Run 1 mile
75 Deadlifts 52.5 / 35 kg
50 Box jumps
25 Thrusters 52.5 / 35 kg

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

 

 


Oct 19 2017

Friday: Vodka double shots..


STRENGTH

Split jerk 7 x 2 reps

* Lift every 2 mins and build to a heavy set of 2 reps

CONDITIONING

3 rounds for time of:

10 KB snatch right arm 24 / 16 kg
12 T2B
10 KB snatch left arm 24 / 16 kg
12 T2B

EXTRAS

At 15 mins - 

Tabata sit ups

* Score total reps


Oct 18 2017

Thursday: Shrink wrap..


Oct 17 2017

Wednesday: Clean and tidy..


Oct 16 2017

Tuesday: Spin off..


Oct 14 2017

Monday: The Duathlon..


Oct 13 2017

Saturday: Surfs up..


Oct 12 2017

Friday: Strict Test..


Oct 11 2017

Thursday: Dem Buns..


Oct 5 2017

-- SEPTEMBER ATHLETE SPOTLIGHT --


Oct 10 2017

Wednesday: Up and down..