CrossFit – Wed, Aug 30 Metcon (Weight) Test 1.1 Min 1: 5 C&JMin 2: 30 Wall Balls 20/14Min 3: 4 C&JMin 4: 25 Wall BallsMin 5: 3 C&JMin 6: 20 Wall BallsMin 7: 2 C&JMin 8: 15 Wall BallsMin 9: 1 C&JMin 10: 10 Wall Balls Athletes, you will have one minute to complete the
CrossFit – Tue, Aug 29 Metcon (Weight) Every 90 secs for a total of 10 sets,complete the following complex: Hang Power Snatch + Low Hang Power Snatch +Power Snatch Record heaviest load. Metcon (Time) 5 RFT:100 Double Unders30 Front Rack Walking Lunges 2×50/3520 GHD Sit Ups 100 DU=200 Singles L1: GHD to ParallelL2: V-UpL3: Deadbugs
CrossFit – Mon, Aug 28 Metcon (Weight) Front Squat Wave3-5-3-5-3RPE 10-7-10-7-10 Athletes will warm-up to a challenging, maximal set of “3” to complete the first set. Drop the weight to a medium but heavy load for the next set of “5.” For the third set, increase the load again, etc. Rest 60 but no more
CrossFit – Sat, Aug 26 Saturday Community WOD 20 Min Amrap (AMRAP – Rounds and Reps) 1 Box Jump Over @24/20 1 Clean and Jerk @95/65 1 Bar Facing Burpee 1 Pull-up *Rest 1min after each Rd* **Add 1 Rep to each movement per rd** RX+ 135/105, 30/24, BMU
CrossFit – Fri, Aug 25 Liam (Time) For Time 800 meter Run (with 45 lb Plate) 100 Toes-to-Bars 50 Front Squats (155/105 lb) 10 Rope Climbs (15 ft) 800 meter Run (with 45 lb Plate) U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting
