Thursday, 7/26/2018

A. Five sets of: Push Press x 5 reps (add weight after each set) Rest 2 minutes B. For time: 15 Power Snatches (75/105) 30 Wall Balls (14/20) 12 Power Snatches 24 Wall Balls 9 Power Snatches 18 Wall Balls N. 5 Rounds of: 10 Ball Slams 200 Meter run, carrying the slam ball Bonus Work: E5MOM for 25 minutes (5 sets) 400 Meter...

Wednesday, 7/25/2018

A. Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 90% *Set 6 – 2 reps @ 95% Rest as needed B.  AMRAP in 4 minutes of: 15 Kettlebell Swings (24/32) 10 Pull-Ups/ C2B, if you can Rest exactly 4 minutes, and then . . . AMRAP in 4 minutes of: 10 Box Jumps (24/30) 10 Push-Ups/ Clapping if you can N. AMRAP in 12 minutes of: 10 Walking Lunges 10 V-Ups Bonus Work: EMOM for 20 minutes (5 sets of each): Minute 1 – 20/15 Calorie Row Minute 2 – 30 Double Unders + 1 Muscle up Minute 3 – 3 Bar Facing Burpees + 3 Hang Squat Snatches (75/105) Minute 4 –...

Tuesday, 7/24/2018

A. 1 Mile run B. For time: 5 Wall walks 9 Squat cleans (95/135) 4 Wall walks 12 Squat cleans (95/135) 3 Wall walks 15 Squat cleans (95/135 2 Wall walks N. AMRAP in 15 minutes of: 250 Meter row 15 Push ups Bonus Work: Every 5 minutes, for 25 minutes (5 sets): 10 Calorie Assault Bike 10 Wall Balls 10 Calorie Assault...

Monday, 7/23/2018

A. Three sets of: Front squat x 6-8 reps @ 65-70% Rest 45 seconds Hollow Rocks x 30 seconds (or Hollow Hold) Rest 45 seconds B. AMRAP in 10 minutes of: 7 Handstand Push-ups 1 Rope climb, 15-ft. rope N. 3 Rounds of: 10 Ring Rows 10 Kettlebell swings 10 Abmat Sit ups Bonus Work: Every 2 minutes, for 6 minutes (3 sets): 3-Position Snatch @ 60-65% (high hang, mid-patella,...

Sunday, 7/22/2018

“Moszer” 9 Rounds of 300 meter Run 6 Air Squats 6 Pull-Ups 6 Box Jumps (20/24 in) 6 Burpees 6 Sit-Ups 6 Lunges 6 Russian Kettlebell Swings (53/35 lb) Wear a weight vest (20/14 lb) In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds. Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 300 block of 9th Ave N: 300M Run. The workout was first posted by CrossFit Ice House (Fargo, ND, USA), who featured the WOD as a community workout in Officer Moszer’s honor on Saturday, February 20,...