by rmartinez | Jun 20, 2018 | WOD Archive, workout of the day
Thursday, 6/21/2018 A. Deadlift * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep * Set 5 – Test 3-RM Rest exactly 3 minutes between lifts B. AMRAP in 7 Minutes of: 7 Box Jumps (20/24) 7 Burpees 7 Kettlebell Swings (16/24) N. E5MOM 5 Tire Flips 200 Meter...
by rmartinez | Jun 19, 2018 | WOD Archive, workout of the day
A. Five sets of: Bench Press x 4-6 reps @ 70-75% Rest 2-3 minutes B. 3 Rounds of: 400 Meter Run 40 Push-Ups 40 Air Squats *Wear a Vest if you have it N. SAME
by rmartinez | Jun 18, 2018 | WOD Archive, workout of the day
A. Five sets of: 3-Position Squat Clean @ 55% of 1-RM (high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight) Rest 2-3 minutes B. AMRAP in 9 minutes of: 6 Ground to Overhead (95/135) 12 Toes to Bar N. AMRAP in 15 Minutes of: 300 Meter Row 50 Single Unders 25 Sit...
by rmartinez | Jun 17, 2018 | WOD Archive, workout of the day
Schedule ALERT 9AM Open Gym, ran by Vicki A. Every 2 minutes, for 6 minutes (3 sets): 3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 55-60% of 1-RM Snatch B. 5 Rounds of: 15 Wall Ball (14/20) 15 Pull-Ups N. 7 Rounds of: 200 Meter Run 10 Step...
by rmartinez | Jun 16, 2018 | WOD Archive, workout of the day
Josie For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run Men: 155 lb. Women: 105 lb. Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014. He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans. He is survived by his wife, Channing, and son, Josie...
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