Category: Announcements

 

WOD

4 Rounds for time

400m Run

25 Russian KB Swing (70/53)

75 Double Unders

ACCESSORY

6 x 150ft.(2nd tree and back), in any combination

Farmer Walk AHAP

Sandbag Carry

Front Rack KB Carry



STRENGTH

Snatch Balance

Work up to a heavy, from the rack

WOD

Squat Snatch

“Isabel”

(135/95)



 

WOD

TEAMS OF 2

60 Cal Bike/60 cal row (Both partners working simultaneously, break up as you choose)

-then-

75 Thrusters (95/65)

50 Toes 2 Bar

75 Deadlifts (185/125)

50 Toes 2 Bar

-then-

40 Synchro Burpees



Call in the reliever

 

Check out our two teams competing this weekend at the Asbury Park Summer Games

Mike D. & Anthony R.

Coach Mike & Coach Tommy

 

WOD

E4MOM x 5 Rounds

15/12 Cal Bike

50ft. Lunge Walk (50/35)

15 Burpee 2 Target

PUMP

3-4 Sets

a. Seated Alternating DB Curls    12 per arm

b. Banded Tricep Extensions     15 reps

c. Bent Over Rear Delt. Fly’s    12 reps



Wittman

wittman

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

STRENGTH

Every :90 x 8 rounds

2 Squat Cleans

(Drop & reset)

WOD

“Wittman”

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps (53/35)
95 pound Power clean, 15 reps
15 Box jumps, 24″ box



WOD

EMOM x

Minute 1: Row, max calories

Minute 2: HSPU, max reps

Minutes 3-4: Farmer Walk 150ft. AHAP

STRENGTH

4 Rounds

a. Single Arm DB/KB Row       10 per arm

b. Ring/Parallete Push-ups      10-15 reps



Check out our two teams competing this weekend at the Asbury Park Summer Games

Mike D. & Anthony R.

Coach Mike D. & Tim Carroll (CrossFit 908)

 

WOD

AMRAP 20

8 Squat Snatch (115/75)

20 Wall Balls (20/14)

Run 400m

MIDLINE

3 Sets of each

15-20 GHD Sit-ups

:30/:30 Single Arm Suitcase Hold AHAP

 

 



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STRENGTH

Strict Press 3RM

Then, 2×3 @85%

WOD

AMRAP 10

5 Power Clean (185/125)

15 Toes 2 Bar

50 Double Unders



🤳 @abbott.the.red ・・・ “Clangin’ and bangin’… #DontTreadOnMe”

A post shared by The CrossFit Games (@crossfitgames) on

 

WOD

(Teams of 2)

Teammates work together and rotate movements every 90 seconds in order.

When designated work is completed for a particular round the round now becomes rest.

150 Partner MB Sit-ups

125 Cal Row

100 Chest 2 Bar Pull-ups

75 Burpee Box Jumps (24/20)

50 Clean & Jerk (155/105)



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STRENGTH

Bench Press

10,8,6,4

*20 band pull aparts after each set*

WOD

For Time:

(12 min. time cap)

20 Bench Press (65% of heavy 4)

30/25 Cal Bike

40 DB Hang Cleans (50/30)

50 Handstand Push-ups



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