Crossfit Passaic Valley » Workout Of the Day

Saturday, September 28, 2019

For Time:
150 Double unders
-THEN-
1 Shoulder to overhead (185#/130#)
1 Bar facing burpee
2 Shoulder to overhead (185#/130#)
2 Bar facing burpees
3 Shoulder to overhead (185#/130#)
3 Bar facing burpees
4 Shoulder to overhead (185#/130#)
4 Bar facing burpees
5 Shoulder to overhead (185#/130#)
5 Bar facing burpees
6 Shoulder to overhead (185#/130#)
6 Bar facing burpees
7 Shoulder to overhead (185#/130#)
7 Bar facing burpees
8 Shoulder to overhead (185#/130#)
8 Bar facing burpees
9 Shoulder to overhead (185#/130#)
9 Bar facing burpees
10 Shoulder to overhead (185#/130#)
10 Bar facing burpees
-THEN-
150 Double unders

Friday, September 27, 2019

Rest / Make-up / Mobility

Thursday, September 26, 2019

Strength / Skill
Shoulder press

Conditioning
As many wall ball as possible in 7 minutes.

EMOM 5 deadlift (225#/155#)

Wednesday, September 25, 2019

9-15-21 reps of:
Clean & jerk (135#/95#)
Strict pull ups

Tuesday, September 24, 2019

4 x 400m Run

4 x 500m Row

4 x 25/20 Calorie Bike

Monday, September 23, 2019

Rest / Make-up / Mobility

Sunday, September 22, 2019

Complete as many rounds as possible in 28 minutes of:
9 Overhead squats (115#/80#)
1 Legless rope climb (15-foot rope, beginning from seated)
12 Bench press (115#/80#)

U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.