Tuesday, 6/25/2019

A. EMOM for 12 minutes Minute 1: 1-2 bar muscle ups from hanging position ( if you fail, attempt up to 3, focusing on bringing hips to the bar) Minute 2: 4 Turkish get ups, total (light weight) Minute 3: 10 total jumping squats B. For time: 200 meter run 40 single arm overhead lunges, total (kb 16/24; db 35/50;  rx+ 24/32 – 50/70) 10 burpees 200 meter run 40 goblet squats (kb 16/24; db 35/50; rx+ 24/32 – 50/70) 10 burpees 200 meter run 40 alternating snatches (kb 16/24; db 35/50; rx+ 24/32 – 50/70) 10...

Monday, 6/24/2019

“Joey’s Birthday Workout” In teams of three, with a 45 minute running clock AMRAP of Power Cleans, rotating every 10 reps. (95/135) Calories on Bike Athlete 1 starts on the bar Athlete 2 starts on the bike Athlete 3 rests until athlete 1 finishes his or her 10 power cleans. Then athletes rotate any direction they want. Score is total number of power cleans and calories For teams of two athletes, rest 1 full minute after the set of 10 power...
Sunday, 6/23/2019

Sunday, 6/23/2019

“Pedro 66” 3 Rounds for Time22 calorie Row22 Shoulder-to-Overheads (95/65 lb)22 Pull-Ups22 Back Squats (95/65 lb)22 Sit-UpsCash-Out: 5 Push-Ups Do not use a weight rack. Take the barbell from the ground. On 9 June 2010, the crew of Pedro 66 and Pedro 67 responded to a call for help in the southern province of Afghanistan. It would be their 2nd combat rescue of the day. When Pedro 67 landed to pick up a critically injured marine, Pedro 66 came under enemy fire. In the engagement, Pedro 66 tail rotor was taken out and she sprung out of control impacting the ground from 150 feet at 120 knots. 1 Combat Rescue Officer (Capt. Joel Gentz), 2 Pararescuemen (Tsgt Micheal Flores/SrA Benjamin White) died on impact. Flight Engineer SSgt David Smith died moments later; Pilot Capt. David Wisniewski died weeks later from his injuries suffered. Capt. Anthony Simone and MSgt Christopher Aguilera are the only 2 survivors. The workout was designed by Christopher Aguilera and Coach Ty Yamasaki at CrossFit Veni Vidi Vici @crossfitvenividivici (Henderson, NV), who said these movements were chosen because they “weren’t liked by my guys when we worked out.” 3 rounds, 22 reps equals 66 as in Pedro 66. The 5 movements for the five men lost that day, and one push-up for...

Friday, 6/21/2019

A. 3 rounds NFT of: 10 cal bike (sprint) 10 GHD sit ups 5 Back Squats at 70% B. For time 3 rounds of: 10 Kettlebell Swings (16/24) 10 Pull Ups 10 Squat cleans (75/115) (95/135 rx+) 2 rounds of; 8 Kettlebell swings (16/24) 8 chest to bar pull ups 8 squat cleans (95/135) (105/155...

Thursday, 6/20/2019

A. 1 mile run B. For time Buy in: 50 calories on bike 4 rounds of: 20 wall balls (14/20) 10 burpees over the bar After each round: 1 power clean+ 1 hang squat clean+ 1 split jerk @ 70% of c&j Cash out: 50 calories on...

Tuesday, 6/18/2019

A. NFT 800 meter run 2 bar muscle ups/ 4 toes to bar+4 dips 600 meter run 4 bar muscle ups/8 t2b+8 dips 400 meter run 6 bar muscle ups/12 t2b+12 dips B. 5 rounds of: 20 kettlebell swings 40 double unders *EMOM, starting at 0:00 4 front rack lunges, total...

Monday,6/17/2019

A. 3 rounds Minute 1: bike or row (medium pace) Minute 2: 3 power cleans + 1 tempo front squat (3x) add weight each round Minute 3: 4 strict pull ups B. AMRAP in 11 minutes of: 11 power cleans (65/95) 11 hand release push ups 11 box jump overs (20/24) Rest 4 minutes 100 abmat sit...
Sunday, 6/16/2019

Sunday, 6/16/2019

“Moden” AMRAP in 37 minutes of: 12 Front Squats (55/75) 12 Pull Ups 12 Shoulder to Overhead (55/75) 12 Burpees over th bar The Colorado State Patrol identified Saturday morning the trooper struck and killed Friday night on Interstate 70 between Limon and Peoria. Trooper William Moden, 37, was killed while assisting a crash on the side of the highway in Arapahoe County.  Moden is the fifth trooper to be killed on Colorado roads since 2015. About 9:40 p.m. Friday, Moden, a 12 year state patrol veteran, stopped to investigate a crash outside his patrol vehicle on eastbound Interstate 70 near Deer Trail, Sgt. Blake White, a State Patrol spokesman, said. While tending to the car, Moden was struck by another...