Strength
1 1/4 Front Squats 2-2-2-2
(Progression from last week)
Conditioning
“Shoe Box”
Complete as many reps in 12 Mins of:
40 Dumbell Snatches 20/15kg
40 Box Jumps 24/20I
40 Toes To Bar
Tag: Box Jumps
Friday 23/8/19….”chest pump”
Every 5 Mins complete
500m Row
15 Box Jumps 24/20″
10 Bench Press (pick load)
X 5
Saturday 27/07/19… “Whitten”
5 rounds for time of:
22 Kettlebell Swings, 24/16kg
22 Box Jumps, 24/20 in
Run 400m
22 Burpees
22 Wall Balls, 20/14 lbs
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
Saturday 5/1/19….Lucky 5’s
Daily WOD – 5/1/19
5 mins of: Burpees
— then —
5 mins of:
7 Power Clean, 70/55kg
7 Box Jumps, 24/20 in
— then —
5 mins of: Dumbbell Turkish Get-ups, 24/16
— then —
5 mins of:
7 Snatches, 50/35kg
7 Push-ups
— then —
5 mins of:
Row Calories
Thursday 20/12/18…Santa’s Sack
Push Jerk 5-5-5
Complete as many rounds as possible in 20 mins of:
3 Ring Muscle-ups
6 Deadlifts, 120/80 kg
9 Box Jumps, 30/24 in
12 Assault Bike cals
Friday 30/11/18…Training Day
6 rounds, each round for time, of:
Run, 200 m
12 Chest-to-bar Pull-ups
15 Box Jumps, 24/20 in
Rest 2 mins between each round.
Tuesday 6/11/18…Open WOD 12.3
Today is a redo from the 2012 CrossFit Open. Classic triplet in an AMRAP format
Complete as many rounds as possible in 18 mins of:
15 Box Jumps, 24/20 in
12 Push Press, 52.5/35kg
9 Toes To Bars
Wednesday 10/10/18…Aerobic Pacing
10/10/18
6 Rounds for time of:
12 Box Jumps 24/20
15 Push Press 42.5/30
18 Kettlebell Swing 24/16
Kelly 10/09/18
5 rounds for time of:
Run, 400m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
Wittman 08/09/18
7 rounds for time of:
15 Kettlebell Swings, 24/16kg
15 Power Cleans, 43/29.5kgs
15 Box Jumps, 24/20 in
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
