CrossFit – Sun, Jun 1 General Prep 400M Run Then. . . 2 Sets: 15 Air Squats 8 Inchworm Push-ups 10 Deep Lunge Mountain Climbers 8/8 Single KB Suitcase Deadlifts Conditioning @ 0:00 For Time: 1000M Run 1000/900M Row 400M Farmers Carry @2×50/35# 1000M Run Conditioning @ 25:00 For Time: 1000M Run 1000/900M Ski Erg
CrossFit – Sat, May 31
CrossFit – Fri, May 30 Dwyerfire WOD (Time) 10 RFT 12 Push-ups 10 Deadlifts @ 135/115 8 Pull-ups 6 Front Squats @ 135/115 In honor of CW3 Steve Dwyer CW3 Stephen R. Dwyer, Jr.
CrossFit – Thu, May 29 Warm-Up: 3 Sets: For Quality 200m Run 5/5 World’s Greatest Stretch 8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Right) 8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Left) 5 Up Downs :20 second Nose to Wall Handstand Hold Push Press (10:00
CrossFit – Wed, May 28 General Prep 3 Sets 1:00 – :45 – :30 Row (increasing intensity) 10/10m Lateral Band Walk 10/10m Monster Band Walk 10 Hollow Rocks + 10 Alternating V-Ups 10 Alternating Box Step-Ups + 5 Box Jumps Specific Barbell Loading Back Squat 10 Empty Barbell Reps 5 Reps @ 50% 3-5 Reps
