CrossFit Main 0-3 min: Run 400/300/200m *make these a mod-hard effort *rest remainder of 3 min 3-6 min: AMRAP ‘Cindy’ *scale as you have been for murph prep days 6-7 min: rest repeat x 5 sets (34 min) re-start round each time Longevity/QuickFit; Main 0-3 min run 300/200/100m *rest remainder of 3 min after walk/jog/run […]
Friday May 5, 2023 Read More »
All Classes ‘Bert’ Teams of 3, partners run together but split up work however they choose For time: 50 burpees 400m run 100 push-ups 400m run 150 walking lunges 400m run 200 squats 400m run 150 walking lunges 400m run 100 push-ups 400m run 50 burpees
Tuesday, November 20 Read More »
CrossFit “Erin” Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. 5 rounds for time: 15 DB Split Cleans 21 pull-ups QuickFit 4 min clock, 3 total rounds of: Row 2 min max meters Max reps of Wall Ball Shots Rest 2
CrossFit “Scotty” AMRAP 11 Min: 5 deadlifts 18 wall balls 17 burpees over the bar Scott “Scotty” Deem, 31, of San Antonio, TX, was killed while responding the a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday
‘Bell’ 3 rounds for time of: Goal is sub 15 min 185-lb/135. deadlifts, 21 reps 15 pull-ups 185-lb/135. front squats, 9 reps *scale deadlift/front squat to ~55% of 1 rm FS In memory of Air Force Senior Airman Bryan R. Bell, 23, who was killed in Afghanistan on 1/5/12 after his vehicle was struck by an
‘Josh’ For time: 95/65 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups
“Hansen” Five rounds for time of: (25 min cap) Kettlebell swing, 30 reps (70/53#) 30 Burpees 30 Glute-ham sit-ups Scaled level 2: 5 rounds for time: 25 reps each: KB swing 53/35 burpee straight leg abmat situp Scaled level 1: 5 rounds for time: 20 reps of each: KB swing 44/26 burpee straight leg abmat
“Joshie” 3 Rounds for time: 21 Dumbbell Snatch (1 arm, R) 40lbs 21 Pull-Ups (L) 21 Dumbbell Snatch (1 arm, L) 40lbs 21 Pull-Ups (L) *These are squat snatches Army Staff Sergeant Joshua Whitaker, 23, was killed in Afghanistan May 15, 2007.
