by rmartinez | Oct 11, 2020 | WOD Archive, workout of the day
Regular Schedule today. A. 3 rounds NFT of: 10 ghd sit ups 5 gluten ham raise/ 10 hamstring curls 300 meter run B. AMRAP in 8 minutes of: 12 ring dips 8 front squats @ 60% 4 strict pull...
by rmartinez | Oct 10, 2020 | WOD Archive, workout of the day
“LEATH” 10 Rounds for Time4 Burpee Box Jump Overs (24/20 in)9 American Kettlebell Swings (24/16 kg)20 Push-Ups24 Air Squats Background: This Hero workout is dedicated to Police Officer Breann Leath, Indianapolis PD, IA, who was shot and killed while responding to a domestic disturbance call on April 9, 2020. A subject inside opened fire through the apartment’s closed front door, striking Officer Leath and a female resident of the apartment who were standing in the outside hallway. Both were taken to a local hospital where Officer Leath succumbed to her wounds. We first found the workout posted by IXF CrossFit @ixfcf (Greenwood, IN, USA) and later discovered it was designed by Tristan Fouard @tdfouard of M4G CrossFit @m4gcrossfit (Indianapolis, IN). The rep scheme signifies:– 4-9-20 for the date when Officer Leath was killed– 24 Air Squats represent the age when she passed– 4 movements and 10 rounds for the 4th IMPD Officer killed in the last 10...
by rmartinez | Oct 9, 2020 | WOD Archive, workout of the day
A. 3 x 5 jerk dips (snatch grip) 5 x 3 snatch balance B. For time: 800 meter run 10 toes to bar 10 overhead squats (65/95) 600 meter run 15 toes to bar 15 overhead squats 400 meter run 20 toes to bar 20 overhead squats C. 7 minute...
by rmartinez | Oct 8, 2020 | WOD Archive, workout of the day
A. Accumulate 2 minutes of handstand hold. (if you are comfortable with handstand holds, work on not using the wall) then6 sets of 3 deadlifts at 80-90% B. For time Buy in: 2 rope climbs 10-9-8-7-6-5-4-3-2-1 20-18-16-14-12-10-8-6-4-2 Wall balls (14/20) Over the bar “stick jumps” (over and back =1) Cash out: 3 rope...
by rmartinez | Oct 7, 2020 | WOD Archive, workout of the day
A. 8 sets of 3 back squats, heavy 80-90% B. AMRAP in 15 minutes 2 power clean, heavy 80% 3 single arm dumbbell/kettlebell strict press, heavy (only one arm at a time)4 bar muscle ups C. 7 minute abs
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