Monday, 3/18/2019

A. 3 sets not for time of: 5-7 Glute Ham Raise 400 Meter run B. For time: Buy in 25 GHD Sit Ups Then 3 rounds of: 3 x (power clean+hang squat clean+front squat),@60% of front squat 6 chest to bar pull ups 9 ring dips Then 25 GHD Sit Ups Cash...

Sunday, 3/17/2019

“Nate” AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (16/24) In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in University of New Hampshire’s (UNH) psychology department. Nate joined the Navy after graduating from highschool. “Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time,” UNH President Mark Huddleston said in a statement. “We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.” The “Nate” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 12, 2008...

Saturday, 3/15/2019

EMOM (with a Partner) in 20 minutes 5 Thrusters (65/95) 5 Burpees While partner hangs from Pull-Up Bar This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up...

Thursday, 3/14/2019

Schedule Alert 6am and 8am classes will be cancelled due to weather. A. Every 2 minutes, for 16 minutes (8 sets): Push Press *Set 1 – 3 reps @ 70-75% of 1-RM *Set 2 – 3 reps @ 75-80% *Set 3 – 2 reps @ 80-85% *Set 4 – 2 reps @ 85-90% *Set 5 – 1 rep @ 90-95% *Set 6 – 1 rep @ 95% *Sets 7-8 – 1 rep @ 95+% B. AMRAP in 12 minutes of: 40 Double-Unders 10 Hand Release Push-Ups 20 Kettlebell Swings (16/24) Ninja: Single...
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