Front Squat 5-5-5-5-5
Ty Jones, Battle Born CrossFit, 48 inch box jump.
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“Angie”
100 Pullups
100 Situps
100 Pushups
100 Squats
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Cpl Dwayne Smith – CF Slayer, Camp Slayer Iraq
5 rounds for time of:
21 one arm snatch left hand 21 one arm snatch right hand
30 double unders
Run 200m
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Correy Geno: Papa bear, Mama bear, and Baby bear
Deadlift 1-1-1-1-1-1-1 reps
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Miles Key – Scaled Muscle-up
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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Operation Phoenix funded pull-up bar construction by Torque Athletic, Ft Leavenworth
“Tommy V”
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
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Erica Kroon, Crossfit Boston
Today’s Workout
Tabata “Whatever”
8 consecutive Tabata intervals of:
box jumps (24″/20″)
slam balls
sit-ups
knees to elbows
No rest between movements
Your score is the total reps of all 32 intervals
Rainier CrossFit. Front Squat: Fingers open and elbows high.
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
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Compare to 040513.
Wednesday
Tech
Cleans (Squat and Power)
(1,1,1,1,1)
Workout – “A Heavy Meal”
7 Body Weight Cleans*
2 Rope Climbs
5 Body Weight Cleans
3 Rope Climbs
3 Body Weight Cleans
4 Rope Climbs
* Scale your workout weight if your max clean isn’t 30lbs above body weight.
** Ladies – perform WOD at 70%BW.
Back Squat
5-5-5-5-5-5-5
Max load for 5 reps
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Strong Ava, North Queensland Australia
