Strength: Bench Press: 5-5-5-5-5. Build to a 5RM. Compare to June 4th to see the last time testing a 5RM Bench Press. Conditioning: WODFATHER Workout #2: 8 minute AMRAP: 21 push jerks (95/65), 15 Burpees Over the Barbell, 9 Pull-ups.
Happy early Bday to Coach Iz and Happy Belated to Larry! 5 Rounds For Time: 6 Deadlifts (275/185), 12 Burpee Box Jumps. *Time Cap: 15 minutes. Core: L-Sit Development: Every 3 minutes for 15 minutes (5 sets): max tuck hold (on bars). ***PLEASE do your best to chalk your hands up inside the chalk bucket.
Strength: Push Press: 1-1-1-1-1-1-1. Build to a 1RM. Compare to June 9th to see your last 1RM push press. Conditioning: 10 Minute AMRAP: 7 hang power cleans (115/75), 14 American Swings (53/35), 21 Double unders. *If you struggle with double unders you will do :45 seconds of practice every round.
“Fight Gone Bad!“ Three rounds of: Wall-ball, Sumo deadlift high-pull, (75/55), Box Jump, Push-press (75 /55) 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 from which a one-minute break is allowed before repeating. On call
JERRY Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. For time: Run 1 mile, Row 2K, Run 1 mile.
Lindsey approached me a few days ago with the great idea to get involved in the “Three Wise Men” Veteran’s Day Tribute taking place in CrossFit gyms around the country on Wednesday November 11th, 2015. Please read below to learn a little more: “Suicide among combat veterans is a major tragedy facing our military community