Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target/14 lbs to 9' target)
90 Double-unders
30 Muscle-ups
Thursday, March 21, 2013
WORKOUT 13.3
WORKOUT 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target/14 lbs to 9' target)
90 Double-unders
30 Muscle-ups
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target/14 lbs to 9' target)
90 Double-unders
30 Muscle-ups
Thursday, March 14, 2013
WORKOUT 13.2
WORKOUT 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24/20" box
Thursday, March 7, 2013
WORKOUT 13.1
The 2013 CrossFit Games Open has officially begun! The morning crew has been waiting for this all year. This workout seems to be a spicy combo of last year's 12.1 and 12.2.
Workout 13.1
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs
Monday, March 4, 2013
Thursday, February 28, 2013
Hero WOD Thursday - Zeus
It's that time of the year again. The CrossFit Games Open is less than a week away. Sh*t's getting real!!! In preparation, we did this:
"Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Took most of us around 40 minutes. Jason Khalipa's time was around 26 minutes. wtf. BEAST.
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.
"Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Took most of us around 40 minutes. Jason Khalipa's time was around 26 minutes. wtf. BEAST.
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.
Thursday, February 21, 2013
Hero WOD Thursday - Randy (plus some)
We mixed things up today and added some extra credit work. This was long and brutal.
Run 1 Mile
Randy (75 snatches @ 75#/55#)
Bear Complex (7 Rounds)
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
Run 1 Mile
Randy (75 snatches @ 75#/55#)
Bear Complex (7 Rounds)
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
Thursday, February 14, 2013
Hero WOD Thursday - Hortman
It's baaaaack! We had a reunion and the OG crew met up for a beat down. Most of us were working on our 4th round while Pat and Mike lapped us at 5.
"Hortman"
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups
U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.
"Hortman"
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups
U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.
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