Friday, August 17, 2018

Saturday 180818

Three rounds for time of:
100 meter Walking lunge
Handstand Walk, 20 meters
50 Russian Kettlebell Swings (men 55lbs/women 35lbs)

Thursday, August 16, 2018

Friday 180817

Work to a heavy of the following complex:
Push Press + Push Jerk + Split Jerk
For Time:
30 Snatches (men 135lbs/women 95lbs)

Wednesday, August 15, 2018

Thursday 180816

For Time:
Calorie Row
Double Unders

Tuesday, August 14, 2018

Wednesday 180815

5 reps @ 65%, 70%, 75% of 1RM
Max Reps @ 80% of 1RM
For Time:
9 Muscle-ups
9 Squat Cleans (men 165 lbs/women 115 lbs)
7 Muscle-ups
7 Squat Cleans
5 Muscle-ups
5 Squat Cleans

Monday, August 13, 2018

Tuesday 180814

For Time:
Row 1,000 meters
WOD 2:
Three rounds for time of:
10 Ground To Overhead (men 95lbs/women 65lbs)
200 yard Shuttle sprint, 50 yards there and back twice

Sunday, August 12, 2018

Monday 180813

Close Grip Bench press
10 reps @ 65%, 70%, 75%
Hard Cindy
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35lbs/25lbs
10 Push-ups with feet on 30" box
15 Squats holding a 45/35 pound plate

Friday, August 10, 2018

Saturday 180811

8 Rounds For Time:
13 Dead-lifts (185/125)
17 Wall Balls (20/14)
Run 400 Meters

CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.
Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.
Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.
All of the children and their coach were successfully rescued.
Khun Saman’s widow, Waleeporn Kunan told the BBC "Saman once said we never knew when we would die. We can't control that, so we need to cherish every day.”
CrossFit Hero WODs are designed to reflect the person and their mission.
The Saman Hero WOD will include running 3.2 kilometers — the distance the boys and their coaches were into the cave. Each round will include 13 deadlifts, representing the 13 people that Saman gave his life to rescue, and 17 wall ball repetitions, representing their 17 days underground.

Thursday, August 9, 2018

Friday 180810

4 Rounds For Time:
50 Double-unders
35 Medicine Ball Sit-ups(20/14)
20 Ring Push-ups

Wednesday, August 8, 2018

Thursday 180809

Three rounds for time of:
Air Bike, 30/20 Calories
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups

Tuesday, August 7, 2018

Wednesday 180808

Single Leg Romanian Dead-lift
5 x 5 reps each leg
Three rounds for time:
Row, 500 Meters
12 Dead-lifts (Bodyweight)
21 Box Jumps (24″/20″)