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.
Christine 03/09/18
3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in
I AMRAP 28/08/18
As many reps as possible in 18 mins of:
30 Thrusters, 42.5/30 kg
30 Box Jumps, 24/20 in
30/21 Row Calories
30 Toes-to-bars
31 Heroes 18/08/18
In teams of 2, complete as many rounds as possible in 31 mins of:
8 Thrusters, 155/105 lbs
6 Rope Climbs, 15 ft
11 Box Jumps, 30/24 in
Partner 1 will perform the work listed above. Partner 2 will Sandbag Run 400 m. Once Partner 2 returns from the run, Partner 1 will grab the sandbag and begin their 400 m, while Partner 2 continues work wherever Partner 1 left off.
Continuous 400m Run with Sandbag, 45/25 lbs. Mark a round completed following the 11 box jumps. Score is total rounds and reps at the end of 31 minutes.
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. 31 Heroes was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.
Death Star 03/08/18
For time:
20 Ring Dips
10 Deadlifts, 120/80 kg
20 Box Jumps, 30/24 in
15 Ring Dips
10 Deadlifts, 120/80 kg
15 Box Jumps, 30/24 in
10 Ring Dips
10 Deadlifts, 120/80 kg
10 Box Jumps, 30/24 in
5 Ring Dips
10 Deadlifts, 120/80 kg
5 Box Jumps, 30/24 in
