Saturday, November 12, 2011
In observance of Veteran’s Day…
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
“WHITE”
5 Rounds for time of:
3 Rope climb
10 Toes to bar
21 Overhead walking lunge steps (45#/25#)
400m run
* 25 minute time cap
Thursday, November 10, 2011
Skill
Deadlift
Conditioning
21-15-9 reps of:
Calorie row
Overhead squats (95#/65#)
Burpees
Wednesday, November 9, 2011
Strength
3×5 Shoulder press
Conditioning
Tabata front squats (65#/45#)
Immediately after the 10 seconds of rest of round 8:
Run 400m for time.
Tuesday, November 8, 2011
For time:
Run 800m
10 KB swings (70#/55#)
10 Sit ups
Run 600m
15 KB swings (70#/55#)
15 Sit ups
Run 400m
20 KB swings (70#/55#)
20 Sit ups
Run 200m
25 KB swings (70#/55#)
25 Sit ups
Sunday, November 6, 2011
We’re getting it from the source (K-Star) today!
CrossFit Movement & Mobility Trainer’s Course
@ Guerrilla Fitness CrossFit Montclair.
10 x 100m sprints
rest 90 seconds between efforts
Saturday, November 5, 2011
PARTNER WOD
AMRAP in 16 minutes of:
**10 Parallette pass-throughs**
10 Snatch (115#/65#)
10 Pull ups
10 Deadlift (185#/275#)
10 Ring dips
