CrossFit – Mon, Oct 24
CrossFit – Mon, Oct 24 Hatch Cycle 1RM Back Squat (Weight) 30 minutes to establish 1 RM Back Squat Suggested Warm-Up: 1×5@60% 1×3@70% 1×2@80% 1×2@90% 1×1@95% 1×1@>100% Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
CrossFit – Mon, Oct 24 Hatch Cycle 1RM Back Squat (Weight) 30 minutes to establish 1 RM Back Squat Suggested Warm-Up: 1×5@60% 1×3@70% 1×2@80% 1×2@90% 1×1@95% 1×1@>100% Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
CrossFit – Sat, Oct 22 CrossFit Sacrifice 10th Anniversary WOD (Time) For Time: Teams of 2 – Relay Style Athlete 1 – 400m Run 40 Power Cleans Athlete 2 – 400m Run -rest 1:00- Athlete 1 – 300m Run 30 Power Snatch Athlete 2 – 300m Run -rest 1:00- Athlete 1 – 200m Run 20
CrossFit – Fri, Oct 21 Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with
CrossFit – Thu, Oct 20 Clean Work (Weight) 5 Sets: 2 TNG Power Cleans+ 2 TNG Cleans @60% of 1 RM Clean Rest :90 b/t sets Metcon (Time) For Time: 21 Cals Bike 21 Barbell Step-ups (Front Rack) 115/75 9 Ring Muscle-ups 15 Cals Bike 15 Barbell Step-ups (Front Rack) 115/75 7 Ring MU 9
CrossFit – Wed, Oct 19 Barbell Work (Weight) 5 Sets: 2 Split Jerks+ 2 OHS @60% of 1 RM C&J Rest 90 secs. btwn. sets Metcon EMOM for 10:00: 1 Rope Climb 10 DBL DB Push Press 50/35 L1: 5 Pull-ups+5 K2EL2: 3 Tarzan Pulls
