4.1.17
3/31/2017 KW CrossFit
Eva
5 rounds for time of:
- 800m run
- 30 Kettlebell Swing 71/53
• 30 pull-ups
no responses
3.31.17
3/30/2017 KW CrossFit
WOD:
5 rounds for time (10 min time cap)
12 SDLHP (115/75)
10 PJ
Rest 10 min
5 rds for time
500 m row
15 Box jumps
no responses
3.30.17
3/29/2017 KW CrossFit
OTM X 20
3 Bar MU + 1 HSN
Work up to manageable load
Rest 5 min
OTM X 10
Run to bldg and back + 7 burpees
no responses
3.29.17
3/28/2017 KW CrossFit
WOD:
Tabata :20/:10 X 24
Cycle through:
Wallball (20/14)
CTB pullups
PCL (115/75)
5 min rest
For time:
50 Double KB CL&J (24kg/16kg) from ground
no responses
3.28.17
3/27/2017 KW CrossFit
WOD:
4 rounds for time
25 AKBS (53/35/26)
25 T2B
Rest as needed
4 Rds for time
Row 1000 m
Rest 1 min
no responses
3.27.17
3/27/2017 KW CrossFit
WOD:
5 rounds for time of:
- 50 step-ups with 45-lb. barbell, 20-in. box
- 135-lb. cleans, 15 reps
- 50 step-ups with 45-lb. barbell, 20-in. box
- 135-lb. snatches, 10 reps
Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.
Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.
no responses
3.25.17
3/24/2017 KW CrossFit
Strength:
5 X 2 FSQ
WOD:
3 rounds for time (15 min cap)
500 m Assault Bike (Rower)
15 PJ (135/95/70)
15 Bent over rows
no responses
3.23.17
3/22/2017 KW CrossFit
Strength:
5 X 5 Push Press
WOD:
5 rounds for time (7 min cap)
3 PSN (115/75) (50+ 75/55)
6 OHS
9 DL
5 min rest
For Time (7 min cap)
75 wallballs (30/20)
no responses
3.22.17
3/21/2017 KW CrossFit
Strength:
2 BSQ OTM X 10
WOD:
For Time: 20 min cap
1000 m row
50 burpee-box-jumps
40 abmat situps
30 HSPU
20 Ring Dip
10 Ring MU
no responses