Strength
1 Hang Squat Clean every 1:30 x 6 sets, building
Conditioning
3 rounds, for total reps
1:00 Hang Squat Clean 95/65
1:00 Pull up
1:00 Box Jump 24/20
1:00 Rest
8/17/2018
Happy Friday!
Teams of 2
2,000/1,750m row
100 DB Snatch 50/35
100 DB Squat 50/35
100 Overhead DB Lunge 50/35
1,000/750m row
Time cap: 24 minutes
8/16/2018
Strength
3 Overhead Squats every 2:00 x 5 rounds, building
Conditioning
10 min AMRAP
20 KB Swings 53/35
15 Burpees
8/15/2018
Sky Hook
3 Rounds:
20 Hang Power Cleans (95/65#)
20 Front Squats (95/65#)
20 Push Press (95/65#)
Time Cap: 15 minutes
8/14/2018
Strength
5 Hang Power Snatch every 2:00 x 5 sets- building
Conditioning
8 min AMRAP
5 Deadlift 275/185
30 Double Under
8/13/2018
Strength
1 Back squat every 1:30 x 6 sets, building
Conditioning
21-15-9
Wall Ball 20/14
Pull up
Box Jump Over 24/20
12 min cap
8/10/2018
Teams of 2
14 min AMRAP
10 Deadlifts 185/125
10 Box Jump Over 24/20
-Must alternate every round-
8/9/2018
Strength
1 Thruster EMOM x 10 min, building
Conditioning
8 min AMRAP
8 Front Rack Lunge 95/65
8 Burpees Over the Bar
8/8/18
JT
21-15-9
Handstand Push up
Ring Dip
Push up
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005.
“JT” was CrossFit’s very first hero WOD. The workout was originally posted on their website as the workout of the day for Wednesday, July 6, 2005
8/7/2018
Strength
1 Power Snatch EMOM x 10, building
Conditioning
10 min AMRAP
5 Power Snatch 135/85
10 Toes to bar
30 Double Under
