Sunday, 2/28/2021

“Tony Evans” AMRAP in 19 minutes27 calorie Row/ski/bike11 Handstand Push-Ups13 Power Cleans (75/115) Background: This workout is dedicated to Marine Tony Evans of J Company, 42 Commando Royal Marines, who was killed during an insurgent attack on November 27, 2008. The men had been conducting a foot patrol to the north-west of Lashkar Gah in Helmand province. Marines Evans and Sparks had moved on to the roof of a compound when, at around 0900 hours, there was an attack by insurgents armed with rocket-propelled grenades in which, the men badly wounded. Both received immediate medical attention and were moved to a secure location before being put on a helicopter to be transferred back to Camp Bastion. However, both sadly died from their injuries during the flight. Marine Tony Evans, aged 20, was born in April 1988 and came from Sunderland, Tyne and Wear. He began his Royal Marines training in October 2006 and passed out in July 2007, joining 42 Commando a few days later. In February 2008 he completed arctic warfare training in Norway. He leaves behind his father Tony Evans and mother Julia Churchill. The workout was designed by CrossFit Cardiff @reebokcrossfitcardiff (Cardiff, United...

Friday, 2/26/2021

“Lactic Test” 😉 A. At max effort 250 meter row 10 kettlebell swings (24/32) 10 burpees 10 kettlebell swings 10 burpees 10 kettlebell swings 250m row 12 minute rest Repeat 12 minute rest Repeat *Record time for each round. Goal is to be consistent B. 7 minute...

Thursday, 2/25/2021

A. AMRAP in 12 minutes of: 5 deadlifts (155/225) 10 alternating single arm dumbbell or kettlebell strict press (hold a db or kb in each arm) 15 abmat sit ups Rest 3 minutes AMRAP in 12 minutes of: 5 strict pull ups 10 wall balls (14/20) 15 push ups B. 7 minute...