Author: jon

Plate Stack Carry (80/45)
Hill Run from light
post to light post (on Jewell)
*Stacks: 45,25,10 or 25,10,10

“Morrison”
50-40-30-20-10
Wall Ball Shots (20/14)
Box Jumps (24/20)
KB Swings (45/35)

For Time:

50 Star Jumps
50 Jumping pull-ups
50 Plate G to OH (45/25)
Walking Lunge, 50 steps
50 Knees to Elbows
50 Db Snatch, Alt Arms (30/20)
50 V-ups
50 Slam Balls (30/20)
50 Burpees
50 Double unders

Come wobble before you gobble!

Complete 4 Rounds for Time:
Run 400m
25 Med Ball Cleans (20/14)
5 Muscle-ups OR
10 MU progressions

“CrossFit Total”
Back Squat, 1 Rep Max
Shoulder Press, 1 Rep Max
Deadlift, 1 Rep Max

Tabata Mash-up
#1: Db Thrusters/Situps
#2: Ring Rows/Db Chest Press
#3: Db Thrusters/Situps
#4: Ring Rows/Db Chest Press

“Cindy”

AMRAP in 20 Min:
5 Pull-ups
10 Push-ups
15 Squats

Time:
20 Calorie Row
30 Burpees
40 Two-Arm DB G to O
50 Toes to Bar
60 Walking Lunges
70 DU

10 rounds for time:

3 Deadlifts
3 Hang Power Cleans
3 Front Squats
10 Bar Jumps

1000 m Row Test

100 Double Under Test

1 mile Run Test

5 Rounds for time of:
10 SDHP (75/55)
15 Kettle Bell Swings (45/35)
20 Box Jumps (20″ box)
25 Squats
Run 400 Meters

“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Snatch Balance
3-3-3-3-3

Squat Snatch
3-3-3-3-3

For Time:

21-15-9
Ring Dips
Burpees Pull ups
Wall Ball Shots (20/10)
Calorie Row

Front squat
5-5-5

Then…
3 rounds for time:
5 Squat cleans
5 Push Jerks
Run 400m

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
7 Thrusters
7 Knees to elbows
7 Deadlifts
7 Burpees
7 Kettlebell swings
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46

GYM COMPETITION DAY!
Come out and compete, then join us for the Potluck lunch!

5 L Pull ups
10 Handstand Push ups
20 Ring Dips
30 Floor back extensions
40 Push ups
50 Sit ups
60 Air Squats
L Sit – 1 minute

10 min. to max
Clean and Jerk

3 rounds for time:
5 Clean and Jerk (75%)
25 Burpees
50 Double Unders

AMRAP in 15 min:
12 reps each of:
Db Chest press
Db Shoulder press
Db Front squat
Db Bent-over row

4 Rounds for time:

Row 400m
Run 400m
Rest 2:00

Deadlift
5-5-5

5 Rounds for time:
5 Deadlifts (75% 5 rep wt.)
10 Box jumps (24″/20″)
15 Kb Swings

AMRAP in 15 minutes:

5 Push press (115/75)
10 Power cleans (115/75)
10 Bar Burpees

4 Rounds for time:

Row 250m
20 Push ups
30 Sit ups
40 Double unders

EMOM for 20 min:

10 Ring Dips
2 40 ft. Plank Walks
8 Handstand push ups
30 sec Db bar hang (30/20)

(Note: You will only do one of the movements each minute. So, you will get through all 4 exercises in 4 minutes. You will do each exercise 5 times total.)

5 rounds for time:

3 Rope climbs
10 Toes to bar
20 Overhead Plate
Walking Lunges (45/25)
400m Run

1st:
10 Minutes to find
Max Snatch

2nd:
AMRAP in 10 min:
5 Power Snatch (75% of max)
15 Box Jumps
30 Mountain Climbers

Complete 3 Rounds for Time:
15 DB Squat Snatch/R Arm (40/30)
15 Situps
15 DB Squat Snatch/L Arm (40/30)
15 Knees to Elbows