Thursday, July 11, 2013
“Dirty Thirty”
For time:
30 Wall ball (20#/14#)
30 Pull ups
30 Deadlift (95#/65#)
30 Sit ups
30 Box jumps (24″/20″)
30 Power cleans (95#/65#)
30 Supermans
30 Overhead squats (95#/65#)
30 Hand release push ups
30 Double unders
30 Air squats
Classic WOD Courtesy of Guerrilla Fitness CrossFit Montclair Circa 2010
Wednesday, July 10, 2013
Skill / Strength
Hang snatch
Conditioning
EMOM for 10 minutes:
2 Hang snatches + 1 Overhead squat
-THEN-
Run 800m for time
Tuesday, July 9, 2013
Strength
Back squat
Conditioning
Complete 4 total intervals of:
4 rounds of “Cindy” every 5 minutes
Sunday, July 7, 2013
Strength
Deadlift
Conditioning
4 Rounds of:
10 Deadlift (155#/110#)
10 Shoulder to overhead (155#/110#)
Rest 1 minute in between rounds
Saturday, July 6, 2013
For time:
100 Double unders
15 Chest to bar pull ups
30 Sit ups
Run 800m
30 Sit ups
15 Chest to bar pull ups
100 Double unders
Thursday, July 4, 2013
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
“Morrison”
50-40-30-20-10 reps of:
Wall ball (20#/14#)
Box jump (24’/20″)
KB swings (55#/35#)
Wednesday, July 3, 2013
Strength
Push press
Conditioning
2 Deadlift (225#/155#)
10 Ring dips
Run 200m
4 Deadlift (225#/155#)
8 Ring dips
Run 200m
6 Deadlift (225#/155#)
6 Ring dips
Run 200m
8 Deadlift (225#/155#)
4 Ring dips
Run 200m
10 Deadlift (225#/155#)
2 Ring dips
Run 200m
