Thursday, 11/1/2018

A. Deadlift (Add 10 pounds to your 1 RM, recalculate 90%) 75% x 5 of new 90% 85% x 3 95% x 2+ *10 lateral flies after each set B. 5 rounds of: 10 Push jerks (75/115) 15 Toes to Bar 200 Meter Run Ninja: 5 rounds of: 20 Ball Slams 20 V-Ups 200 Meter Run Bonus: Death by Burpee Muscle...

Wednesday, 10/31/2018

A. EMOM for 10 minutes: Hang Squat Clean x 1 rep Build over the course of the first 7 sets to something that will be “heavy” for your final three attempts. B. For time: 50 Calorie Row 50 Box Jump-Overs (20/24) 50 Deadlift (105/155) 50 Wall Ball (14/20)) 50 Ring Dips 50 Wall Ball 50 Deadlifts 50 Box Jump-Overs 50 Calorie Row Time Cap = 21 minutes Ninja: SAME Bonus: Three sets of: Bulgarian Split Squats x 8 reps each leg @ 30X1 Rest 45 seconds between legs, 90 seconds after the set Single-Arm DB Row x 8 reps each arm @ 2111 Rest 90...

Tuesday, 10/30/20018

A. Bench Press (Add 5 pounds to your 1 RM, recalculate 90%) 75% x 5 of new 90% 85% x 3 95% x 2+ *10 DB/KB bent over rows after each set B. AMRAP in 12 minutes of: 3 Handstand Push-Ups (strict if you can) 6 Ring Dips 9 Pull-Ups 30 Double-Unders/60 Singles Ninja: SAME Bonus: Every minute, on the minute, for 6 minutes: Snatch x 2 reps Loading per set (by % of 1-RM): 40, 45, 50, 55, 60,...

Monday, 10/29/2018

A. Back Squat(Add 10 pounds to your 1 RM, recalculate 90%)75% x 5 of new 90%85% x 395% x 2+*10 GHD Sit Ups after each setB. Every 5 minutes, for 15 minutes (3 sets) of:25 Calorie Row9 Power Snatches (80/115)Ninja:Every 5 minutes, for 15 minutes (3 sets) of:20 Calorie Row30 Kettlebell SwingsBonus:Every 6 minutes, for 36 minutes (6 sets):Run 400 Meters80 Double-Unders40 Kettlebell Swings (32/24...

Sunday, 10/28/2018

Bert For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister,...