It's Veteran's Day so take a rest day. If you must workout, pick a weakness and attack it. Have a great holiday weekend everyone.
0 Comments
"Pre-Veteran's Day De-load"
5 Rounds of: 10 Bench Press (choose your weight) 10 GHD Situps or 20 Ab Mat Situps "3 Girls"
"Fran" 21-15-9 Thrusters (95/65#) Pull-ups *4 minute timecap Rest 4:00 minutes "Diane" 21-15-9 Deadlifts (225/155#) Handstand Push-ups (or strict DB presses) *4 minute timecap Rest 4:00 minutes "Grace" 30 Clean & Jerks (135/95#) *4 minute timecap Hero WOD: Artie (AMRAP - Rounds)
Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb. Hero Profile: Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts. He is survived by his sister, Charo; and parents, Alfonso and Mirella. 15 Minute AMRAP of:
25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups Men use a 45-lb. barbell and 24-in. box Women use a 35-lb. barbell and 20-in. box 15 Minute AMRAP
60 Double-unders (120 singles) 30 Front Squats (45/35) empty bar 15 Deadlifts (155/105) 5 Minute EMOM:
12 Hang Power Cleans (135/95#, 115/75#, 95/65#) Directly into: 5 Minute EMOM: 12 Push Jerks (135/95#, 115/75#, 95/65#) Directly into: EMOMx5: 12 TTB Directly into: 3RFT: 21-15-9 Calorie Row 42-30-18 Wallballs (20/14#) Complete as many rounds as possible in 7 minutes of:
Sumo deadlift high pulls, 10 reps Push presses, 10 reps A) 135/95 B) 115/75 C) 95/65 4 Minute AMRAP:
27 Cal Row 27 Burpees 27 Pull-ups Rest 4:00 4 Minute AMRAP: 21 Cal Row 21 Burpees 21 Toes-to-Bar Rest 4:00 4 Minute AMRAP: 15 Cal Row 15 Burpees 15 Chest-to-Bar Pull-ups |
AuthorCrossFit BCSO Categories
All
|