Tuesday, 12/18/2018

A. Overhead Squat Add 5lbs to your 1RM, and recalculate your 90% 65%x5 (of the new 90%) 75%x5 85%x6+ B. 5 rounds of: 10 Push Presses (65/95) 10 Alternating Front Rack Lunges (65/95) 10 Burpees Over the Barbell Ninja: Same, scale down accordingly Bonus: 5k...

Monday, 12/17/2018

A. Power Clean and Jerk + Squat Clean and Split JerkAdd 10lbs to your 1RM, and recalculate your 90%65%x5 (of the new 90%)75%x485%X3B. AMRAP in 15 minutes of:15 Wall Balls (14/20)15 Ring DipsNinja:AMRAP in 15 minutes of:7 Goblet Squats14 Push UpsBonus:5K...

Sunday, 12/16/2018

“Jenkins” _ AMRAP (with a Partner) in 40 minutes 50 Burpees 400 meter Run 50 Kettlebell Swings (24/16 kg) 400 meter Run 50 Pull-Ups 400 meter Run 50 Push-Ups 400 meter Run Split work between partners as needed. Run together. This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015. Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours. Boxes in the UK and around the world have since memorialized the soldier, CrossFitter with this...

Friday, 12/14/2018

A. Front Squat 5 @ 40% 5 @ 50% 5 @ 60% B. 100 Clean and Jerks On the 3:00: 3 Burpees + 10 Double Unders or 30 Singles Weight Climbs every 20 reps Weight 1: 65/95 Weight 2: 80/115 Weight 3: 95/135 Weight 4: 105/155 Weight 5: 135/185 30 minute time cap Ninja. Three sets for max reps/cal of: 60 seconds of Toes to Bar 60 seconds of Dumbbell/Kettlebell Ground to Overhead 60 seconds of Row for Calories Rest 60 seconds between sets Bonus: Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep *Set 1 = 2 reps @ 70% *Set 2 = 1 rep @ 75% *Set 3 = 1 rep @ 80% *Set 4 = 1 rep @ 85% *Set 5 = 1 rep @ 88% *Set 6 = 1 rep @ 91% *Set 7 = 1 rep @ 94% *Set 8 = 1 rep @ 97% *Set 9 = 1 rep @ 99% or more *Set 10 = 1 rep @ 101% or...