by rmartinez | Jun 25, 2018 | WOD Archive, workout of the day
A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch Rest 60 seconds, and then… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch Rest 60 seconds, and then… Every 2 minutes, for 6 minutes (3 sets): Snatch x 1 rep @ 80+% of 1-RM Snatch B. AMRAP in 9 minutes of: 3 Power Snatches (95/135) 6 Overhead Squats (95/135) 9 Burpees Over the Barbell N. For time: 10-9-8…1 of: Box Jumps Hand Re;ease Push...
by rmartinez | Jun 24, 2018 | WOD Archive, workout of the day
A. Take 15-20 minutes to build to a heavy-ish Squat Clean B. 3 rounds of: 400 Meters 8 Front Squats @ 70-75% of 1 RM (Barbell originates from the ground – no racks. Squat clean the first rep) N. 4 rounds of: 15 GHD Sit Ups 30 Thrusters (45/65) 45 Double Unders/ 90...
by rmartinez | Jun 23, 2018 | WOD Archive, workout of the day
10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan. The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions. After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said. “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.” Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass. The workout was first posted by CrossFit DC (Washington D.C., USA) on May 27, 2009. The original post said Zach “basically...
by rmartinez | Jun 22, 2018 | WOD Archive, workout of the day
In teams of 2: AMRAP in 20 min 12 Sit Ups (partner 1), 12 KB swing (Partner 2), 12 Jumping Squats (partner 1), 6 Burpees (parnter 2) , 200m Run (partner 1) After partner 1 returns from the run, partner 2 will start with the sit ups. Only 1 teammate working at a...
by rmartinez | Jun 21, 2018 | WOD Archive, workout of the day
A. Four sets of: Bulgarian Split Squat x 4-6 reps Rest 3 minutes Go heavy on these! B. 3 rounds for time of: 400 Meter Run 50 Double-Unders 15 Back Squats @ 50% N. 3 Rounds of: 21 Russian Kettlebell Swings 12 Ring Rows 400 Meter...
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