6/30/15…WOD

6/30/15…WOD

Warm up: GW#3

WOD:

“Nate”

20 MIN AMRAP

  • 2 Muscle ups *Scale 6 Pull-ups
  • 4 HSPU *Scale 4 HR Push ups
  • 8 KB Swings 70/55

 

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

6/29/15…WOD

Warm up:  WW#5

 

WOD:

“Wood”

5 Rounds

 

  •  Run 400 meters
  • 10 Burpee box jumps 24/20
  • 10 SDHP 95/65
  • 10 Thruster 95/65

Rest 1 minute

 

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

6/27/15…WOD

Warm up: TC

WOD:

Teams of 2

  • 50 CAL Row
  • 50 S2OH 95/65
  • 50 Front rack lunges 95/65
  • 50 bar facing burpees
  • 50 Back Squats 95/65
  • 50 Floor Press with barbell 95/65
  • 50 CAL Row

Split reps 1 person works at a time with all movements

Ballin OUT!!!!!!

Warm up: GW#1

Skill/Strength:

Strict Press 5×5 @70-75% of 1 RM
5×6 Ring Rows
WOD:

10-15-20-25-30-25-20-15-10

Wall Balls 20/14 *Unbroken* You can rest between sets. If you are struggling to hit the target, maintain proper form below parallel or go unbroken, lower the weight of Med Ball.
Each time you stop or drop the ball you have to restart the set you were working on.

Post Workout: Row 1K cool down

Get some!!!!!!!

6/23/15…WOD

Warm up: GW #6 then Mobility

  • hip mobility (5 minutes)
  • shoulder mobility (5 minutes)

WOD:

4 Rds for time: (total time for WOD will be 28 minutes)

  • 45s max OHS 95/65 then rest 1 minute
  • 45s max ambit situps then rest 1 minute
  • 45s max S2OH 95/65 then rest 1 minute
  • 45s max DU/single under then rest 1 minutes

6/20/15…WOD

Warm up: TC

WOD:

Teams of 2

5 Rounds

  • Run 200m
  • 20 T2B (10 each person) work one at a time
  • 50′ Walking lunge with plate 45/25 (25′ down and back) each person working one at a time
  • 30 HR push -ups (15 Each person)

6/18/15…WOD

Warm up: GW#3

Skill/Strength:

  • 2 Deadlifts Every 2 MINs for 8 rounds–(Start at 60% and increase, should be at 85-90% last set or two. (16 MIN total)

WOD:

  • 200 Single jump rope
  • 20 Power Cleans 135/95
  • 150 Singles
  • 15 Power Cleans
  • 100 Singles
  • 10 Power Cleans
  • 50 Singles
  • 5 Power Cleans

14 MIN CAP

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