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Workout of the Day (WOD) & Other News
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated […]
Skills- Sled Push “CrossFit Poker” 20 Minute AMRAP -for total Reps. Hearts- Row for Calories Spades- Sit-Ups Diamonds- Ball Slams (30/25) Clubs- Weighted WL Steps (45/25) Joker- 5 Burpees Please take a minute and watch Braunwyn‘s video submission. She is trying to get on WWE’s Tough Enough and she definitely has what it takes! Braunwyn has […]
Skills- Double-Unders WOD- 4 Rounds for time: 12 TTB (Mod-KTE’s) 9 KBS (53/35) 6 Snatch (95/65) 3 Muscle-Ups (Mod-6 PU’s, 6 Ring Dips)
Skills- Grip Strength (work on dead hangs, use different bars, rings. 3 Sets of 1 min. on, 1 minute off) WOD- “Adam Brown” Partners 2 Rounds of 24-deadlift 295/180lb 24-box jumps 24/20″ 24-wall ball 20/14lb 24-bench (or floor) press 195/115lb 24-box jumps 24/20″ 24-wall ball 20/14lb 24-power cleans 145/85lb Navy Chief Special Warfare Operator (SEAL) […]
Warm Up Skills- Rowing technique WOD- 5 Rounds of Run 400m (mod-run to 126 & back) Thrusters (75/55) *Clock is set to 2:30. Run 400m then complete as many thruster reps as possible in remaining time. 1 minute rest between rounds. Score is total thruster reps combined.
Skills- L-Sit 4 Rounds of 30 sec. on, 30 sec. off WOD- For Time: 100 DU’s 80 Weighted Flutter Kicks (53/35) 60 Heavy Ropes 40 Supermans 20 C2B Pull-Ups 40 Supermans 60 Heavy Ropes 80 Weighted Flutter Kicks (53/35) 100 DU’s
Skills- 3 Sets of 10 push-up walk up and overs on 2 stacked 45lb plates Back Squat Tabatas 3 Rounds 75, 95, 115, 135 Guys 35, 55, 75, 95 Ladies POST: 300 Single Jumps, or Double-Under practice
Skills- Clean & Jerks (work on form) Partner Workout- For time: 2000m Row (1 rower per team) Double “Grace” (60 Clean & Jerk Reps (135/95)- 1 barbell, 1 at a time) 2000m Row
Warm Up Skills- Handstand Holds, Walks WOD- For Time: 400m Weighted Run (45/25lb plates) 25 Lateral PVC Hops w/benches 50 Ball Slams (30/25) 25 Lateral PVC Hops Run 800m