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"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

7/31/2015

Strength:

5 X 8 OHS

 

WOD:

31 min AMRAP

8-6-11 reps in memory of August 6, 2011

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24)

Partner has one partner doing workout while other runs with 45 lb/25 lb plate

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7/30/2015

Strength:

5 X 2 Dead lifts

 

WOD:

For Time
21 CTB pull ups

20 ground to overhead (45 lb/25 plates)

20 burpees to plate

15 CTB pull ups

20 ground to overhead (45 lb/25 plates)

20 burpees to plate

9 CTB pull ups

20 ground to overhead (45 lb/25 plates)

20 burpees to plate

 

rest 3 min

 

Max wall ball shots to 10’ (20/14)

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7/29/2015

Strength:

5 X 12 Press

 

WOD:

AMRAP 15 min

15 PSN (Rx + 135/95) (Rx 115/75) (Masters/Juniors 95/65)

200 m run

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7/28/2015

Strength:

5 X 3 FSQ

 

WOD:

“DT”

Five Rounds for Time

12 Dead lift (Rx+ 185/120)(Rx 155/105) (Masters/juniors 135/85)

9 hang power clean

6 push jerk
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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7/27/2015

Strength:

5 X 10 Push Press

 

WOD:

5 min to establish 1 rm thruster

 

3 min rest

 

Then:

Death by

Thruster (135/95 Rx +) (Rx 115/75) (masters/juniors (95/65)

Toes to bar

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7/26/2015

Strength:

5 X 5 BSQ

 

WOD:

4 min AMRAP

 

4 HSPU

6 Pull ups

8 box jumps

 

rest 1 min

3 rounds

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7/22/2015

CrossFit:

Warm Up:400m run 30/20/30

WOD(s):

(20 Min Cap)

15.14.13.12.11.10.9.8.7.6.5.4.3.2.1

Shoulder To Over Head 95/65

Burpees Box Overs

 

Rest 5 Minutes

EMOM x 6 Alternating Minutes

Max Thrusters 95/65

Max Toes To Bar

 

CrossFit Conditioning:

Warm up: Row 500m + 30/20/30

WOD(s): EMOM x 10 alt. minutes

12 Russian Swings HAP

4 Wall Walks

 

Rest 5 min

 

15 min AMRAP

20 Calorie Row

20-40′ Shuttle Sprints

20 KB Push Press 35/24

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7/21/2015

EMOM x 10 alt. minutes

12 HAP Russian Swings

12 Shoulder Taps

 

then

 

13 Minute AMRAP

 

20 SN@ 75/55

10 C2B

50 Double Unders

20 SN @ 95/65

10 C2B

50 Double Unders

20 SN @ 115/75

10 C2B

50 Double Unders

20 SN @ 135/85

10 C2B

50 Double Unders

20 SN @ 155/95

10 C2B

50 Double Unders

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7/20/2015

For Time:

 

1K Row FT:

 

rest 2 minutes then :

 

2 Min Max w/ 1 Minute rest of the following

 

Push Ups

Sit Ups

Strict Pull Ups

Burpees

 

rest 2 minutes:

 

1 Mile Run FT:

CrossFit Conditioning:

Warm up:400m run+

 

WOD(s):

800m Run

50 plate ground to overhead 45/35

25 Burpees

50 Wall Balls

25 Burpees

50 plate ground to overhead

400m run

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7/20/2015

EMOM x 10

20 Double Unders/30 Singles+ – if broken stay at the same number, if unbroken add 5 each minute until reach max in a minute unbroken.

 

then FT: ( 15 Minute Cap)

 

30 Calorie Row

30 HPCL (115/75)

30 Wall Balls 20/14

30 KBS 53/35

30 Burpees To Plate

 

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