*Don't forget to come catch the Mid-America Championship Crossfit Competition at Tiger Stadium this weekend.*
It's 3-2-1 Go! at 6:30pm on Friday night, and picks back up at 8:00am on Saturday morning.
Open Gym
*Don't forget to come catch the Mid-America Championship Crossfit Competition at Tiger Stadium this weekend.* It's 3-2-1 Go! at 6:30pm on Friday night, and picks back up at 8:00am on Saturday morning.
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20140828-ThuBCSO
3 rounds of: Wall-ball shots, 20-lb. ball, 10-ft. target (reps) Sumo deadlift high-pull, 75 lb. (reps) Box jump, 20-inch (reps) Push press, 75 lb. (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 from which a one-minute break is allowed before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. 10 rounds
250m Row 12 GHD’s or 15 Situps 10 Pushups - rest 30 secs after each round - For Time:
10-8-6-4-2 Deadlifts (body weight) 10-15-20-25-30 Pull ups * Repscheme will work as follows: 10 deadlifts 10 pullups 8 deadlifts 15 pullups 6 deadlifts 20 pullups and so on... Overhead Squat: 1-1-1-1-1
Front-rack Squat: 1-1-1-1-1 Back-rack Squat: 1-1-1-1-1 After some light warm-up sets, begin the one-rep rounds as heavy as you can reasonably go. Buyout: 100 double-unders (3 to 1 singles) Complete as many rounds as possible in 20 minutes of: 10 burpee pull-overs 30 squats 60 seconds of handstand hold This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall. 4 Rounds for max reps of:
Bench press @ 165/85 Pendlay rows @ 165/85 Toes to bar JBo (modified due to equipment limitations)
Complete as many rounds as possible in 28 minutes of: Overhead squats @ 115#, 9 reps Ring Rows, 12 Reps Bench presses @ 115#, 15 reps * Legless rope climb replaced with ring rows due to only having one rope. U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira. |
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