WOD Tuesday 28/08/2018
5 Rounds for time of:
20 Abmat sit-ups
3 Legless rope climbs, 15ft
Rx’d+ = GHD Sit-ups
Post time to comments.
WOD Monday 27/08/2018
Power clean
3-3-3-3-3-3-3
Reset reps.
Post loads for working sets to comments.
WOD Saturday 25/08/2018
In pairs complete the following,
As many rounds and metres as possible in 20mins of:
5 Burpees
10 Ring dips
15 Box-jumps
20 Pulls on the rower
Alternate rounds with partner.
-Score will be rounds completed and distance covered.
Post rounds, reps and distance to comments.
WOD Friday 24/08/2018
HAPPY BIRTHDAY MACY!!
For time:
100ft Handstand walk
9 Cleans, 85kg (60kg)
75ft Handstand walk
12 Cleans
50ft Handstand walk
15 Cleans
25ft Handstand walk
Post load and time to comments.
WOD Thursday 23/08/2018
As many rounds as possible in 12mins of:
50 Double unders
10 Overhead squats, 60kg (42.5kg)
Rx’d+ = 70kg (52.5kg)
Post load, rounds and reps completed to comments.
WOD Wednesday 22/08/2018
Complete 7 sets of the complex:
Thruster/ Push press/ Push jerk/ Split jerk
1-1-1-1-1-1-1
-Bar can not be lowered from the rack position between reps once taken from the deck.
Post loads for working sets to comments.
WOD Tuesday 21/08/2018
Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.
He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.
He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.
“Gunny”
For time:
1.6km weighted run
50 push-ups
50 sit-ups
1.6km weighted run
50 push-ups
50 sit-ups
1.6km weighted run
Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 22.5kg (10kg) for the runs.
-As per usual there will be an intermediate and beginner option.
Post load and time to comments.
