Monday, 10/1/2018

A. Back Squat75% of your 90% 1RM x 585% of your 90% 1RM x 395% of your 90% 1RM x Max reps (at least 2)*Max set of strict pull ups between back squat setsB. 3 rounds of:500 meter row/ 400 meter run5 Kettlebell Clean and Jerk, left arm (16/24)5 Kettlebell Clean and Jerk, right arm (16/24)10 Burpees Box JumpN. 3 rounds of:500 meter row/ 400 meter run10 Russian Kettlebell Swings10 Burpee Box JumpsBonus:Every 3 minutes, for 18 minutes (6 sets):Halting Snatch Deadlift + Hang Snatch + Snatch(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the...

Sunday, 9/30/2018

“Braswell” AMRAP in 40 minutes 12 Burpees 9 Hang Power Cleans (95/65 lb) 18 Wall Ball Shots (20/14 lb) 200 meter Sandbag Run (60/40 lb) This hero WOD honors Christine Braswell, 40, who lost her life on 4/8/2017, after sustaining multiple injuries from an off-duty vehicle accident. She was a 12-year veteran and academy instructor with the Delray Beach PD, Swat Team Sniper and Delray Honor Guard. “She was a badass, and I/we wanted this to be just like her.” The workout was created by coaches Wayne Lewis (of CrossFit iQ, West Palm Beach, FL) and Nancy Capano, “based on Christine and who she was:” 40 minutes, one for each year of her life; 12 Burpees, one for each year of her service; 9 and 18 reps, for her badge #918; Hang Cleans were a movement she liked and also represent her gear to be carried; Wall Ball Shots, for a sniper’s accuracy; Sandbag Run, for having to run while carrying gear. One report of her passing said the day of her accident “was supposed to be day one of a multiple day shoot” in which “a news crew was going to follow her to a CrossFit workout, a woman’s self-defense class she taught, and ride along with her during field training of up and coming officers. We won’t be able to do those things now. She was killed in a car accident in the Keys on Saturday.” It continued, “Braswell’s not married and doesn’t have kids. But she has family. She’s trained basically every Delray Beach Police Department...

Saturday, 9/29/2018

3 Rounds of: Partner A Rows 500 Meters… While Partner B keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row immediately followed by… Partner B Rows 500 Meters… While Partner A keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner B’s row immediately followed by… Both Partners A and B run 400 Meters...

Friday, 9/28/2018

A. Strict Press 70% of 90% 1RM x 3 reps 80% of 90% 1RM x 3 reps 90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3) (60 second Plank Hold after each Strict Press set- Front and Both Sides) B. For Time: 100 Single Unders 90 Abmat Sit Ups 800 Meter Run 7 Bar Muscle Ups (7 Strict Pull Ups+7 Ring Dips) 60 Walking Lunges, total 50 Kettlebell Swings (16/24) 40 Goblet Squats (168/24) 30 Toes to Bar 20 Box Jump Overs 10 Alternating Dumbbell/KB Snatches (35/50-16/24) N. AMRAP in 15 minutes of: 10 Kettlebell Swings 10 Burpees Bonus: Front Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% Rest 2-3...

Thursday, 9/27/2018

A. Deadlift 70% of 90% 1RM x 3 reps 80% of 90% 1RM x 3 reps 90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3) B. “Karen” 150 Wall Balls (14/20) N. SAME Bonus: Every 10 minutes, for 30 minutes (3 sets), for times of: Row 1000 Meters 20 Pull-Ups 20 Push Presses...