If you don't have anything in mind to work on, make it Fran Friday.
21-15-9 reps of:
Thrusters (95/65)
Pullups
Open Gym Friday.
If you don't have anything in mind to work on, make it Fran Friday. 21-15-9 reps of: Thrusters (95/65) Pullups
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"Josh"
21- OHS 95/65 42 Pull-Ups 15 OHS 30 Pull-Ups 9 OHS 18 Pull-Ups OHS = OverHead Squats I will be in class and will not be able to be with you to work out. This is the workout we did at CrossFit Terra-Firma last night. It's a good one, but quick. SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh. 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. 20140805-TueBCSO "Jack"
20 Minute AMRAP 10 Push Press 115/75 95/65 10 KB Swings 53/35 10 Box Jumps 24/20 Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. 20140725-FriBCSO
"Cindy" 20 Min AMRAP 5 Pull-ups 10 Push-ups 15 Air-Squats *If you want to increase the intensity, replace the above movements with the following: 5 Chest-to-Bar Pull-ups 10 Ring Push-ups 15 Goblet Squats **Score is total number of completed rounds + partial round reps. 20140715-TueBCSO
3 rounds for time: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups Hero WOD Monday Randy 75 Reps for time of: Power Snatch @ 75# FABULOUS FRIDAY
Alright crew, it's time for another Friday benchmark WOD. Today's test of mettle is going to be Mary. This is one of the infamous "Girl WODs", so make sure to record your results because you will see it again and you will want to track your progress. Without further ado, her she is... Mary Complete as many rounds as possible in 20 minutes of: 5 Handstand push-ups 10 1-legged squats (Pistols) 15 Pull-ups |
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