Wednesday, 11/21/2018

A. Every 2 minutes, for 10 minutes (5 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 85% B. For time: 50 Thrusters (35/45)*Don’t drop the bar, please 40 Kettlebell Swings (16/24) 30 Burpees 20 Pull-Ups 10 Man-Makers (DBs) 20 Pull-Ups 30 Burpees 40 Kettlebell Swings 50 Thrusters Ninja: For time: 10 Strict Pull-Ups 20 Burpees 30 Kettlebell Swings (heavy) 40 V-Ups 50 Dumbbell Thrusters 40 V-Ups 30 Kettlebell Swings 20 Burpees 10 Strict Pull-Ups Bonus: Every 90 seconds, for 15 minutes (10 sets): Split Jerk x 1 rep @ 80-85% (pause for 1-2 seconds in the receiving...

Tuesday, 11/20/2018

A. Overhead Squat (Calculate 90% of your 1 RM) This will be the number you use for percentage progression 65% x 5 (of the 90% of your 1 RM) 75% x 5 85% x Max reps (at least 6) *5 to 7 Glute ham raises after each set B. 3 rounds of: 30 Double Unders/90 singles 30 Wall Balls (14/20) Ninja: Same Bonus: Against a 3-minute running clock, perform the following: Run 400 Meters Max Calories of Assault Bike Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each...

Monday, 11/19/2018

A. Complex of 1 Power Clean and Power Jerk + 1 Squat Clean and Split Jerk (Drop the bar and reset after the jerks) (Calculate 90% of your 1 RM Clean and Jerk) This will be the number you use for percentage progressions 65% x 5 (of the 90% of your 1 RM C/J) 75% x 5 85% x 5 B. 21-15-9 of: Left-arm kettlebell snatches (16/24) Right-arm kettlebell snatches Pull-ups Ninja: 21-15-9 of: Kettlebell swings Jumping pull-ups Bonus: Four sets of: Hang Snatch x 2 reps @...

Sunday, 11/18/2018

30 Rounds For Time 5 Wall Balls (20/14 lb) 3 Handstand Push-Ups 1 Power Clean (225/155 lb) U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. The “Holleyman” Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, August 30, 2012...

Saturday, 11/17/2018

In teams of two, complete as many rounds and reps as possible in 30 minutes of: Run 400 Meters or Row 500 Meters 5 Pull-Ups 10 Thrusters (55/75) 15 Kettlebell Swings (16/24) Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner...
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