CrossFit – Sat, Jan 27
CrossFit – Sat, Jan 27 Crossfit Sacrifice Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 20 Min Amrap: 14 Wall Ball Shots@20/14 12 V-ups/GHD/T2B 10 Push-ups 8 Power Snatches@95/65 6 Bar facing Burpees
CrossFit – Sat, Jan 27 Crossfit Sacrifice Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 20 Min Amrap: 14 Wall Ball Shots@20/14 12 V-ups/GHD/T2B 10 Push-ups 8 Power Snatches@95/65 6 Bar facing Burpees
CrossFit – Fri, Jan 26 Collin (Time) 6 Rounds For TIme 400 meter Sandbag Carry (50/40 lb) 12 Push Presses (115/75 lbs) 12 Box Jumps (24/20 in) 12 Sumo Deadlift High-Pulls (95/65 lb) In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
CrossFit – Thu, Jan 25 Metcon (Weight) 10:00 to build to a HEAVY Barbell Complex1 Clean + 1 Front Squat + 1 Hang Clean + 1 Front Squat(The goal is to get at least 5 heavy sets)*Do not let go of the bar.—Then—10:00 to complete 5×3 Split or Power Jerks Beginning at 70% from above.
CrossFit – Wed, Jan 24 Bench Press (Weight) 1A) Bench Press5×5 RPE 8 (across all sets); rest 30 secs 1B) 1:00 Nose&Toes HS Hold; rest 1:00 Metcon (AMRAP – Rounds and Reps) 12 AMRAP:1-2-3-4…HSPUKB C&J 2×53/35 L1:1 Abmat HSPUL2: 2 Abmat Strict HSPUL3: Strict Press (taken from the rack) 95/65 Optional Core WOD (AMRAP –
CrossFit – Tue, Jan 23 Metcon (Weight) 10:00 Alternating EMOM Odd: 3 T&G Snatches (power or squat)*Start @70% of 1 RM & increase the load every set. Even: 5 C2B Pull-ups (RX+ 10 C2B) Metcon (Time) 4 RFT:15 OHS 95/6512 Bar-facing Burpees3 Wall Walks Timecap: 12 minutes L1: 1/2 Wall WalkL2: 30 sec. HS HoldL3:
