by rmartinez | Feb 8, 2021 | WOD Archive, workout of the day
A. Snatch+ Hang Snatch 1+2 (60%), 1+2 (65%), 1+2 (70%), 1+2 (75%), 1+1 (80%) B. 3 rounds of: Buy in: 20 burpee pull ups 10 overhead squats (65/95) 30 over the bar jumps, (L+R =1) Cash out: 20 burpee pull ups C. 7 minute...
by rmartinez | Feb 7, 2021 | WOD Archive, workout of the day
A. Super Bowl LV Final Score NFT 31 Burpees (Buccaneers points) 9 Chest to bar pull ups (Chiefs points) B. for time 3 rounds of: 15 front squats (65/95) 25 double unders/ 50 singles 1000m row/850 ski/2400m bike 3 rounds of 12 thrusters (65/95) 25 double unders 1000m row/850 ski/2400 bike 3 rounds of 9 hang clusters (65/95) 25 double unders C. 7 minute...
by rmartinez | Feb 6, 2021 | WOD Archive, workout of the day
“Joe Lusk” AMRAP in 25 minutes1 Muscle-Up21 Double-Unders5 Snatches (135/95) Background: This workout is dedicated to CPT Joe Lusk II who died on January 21, 2005, while serving in the Operation Iraqi Freedom. Joe was twenty-five years old when his Apache helicopter crashed during a routine training mission in Kuwait ten days after his deployment from Fort Bragg, North Carolina. He accomplished much in his brief time on this earth. He graduated in 1997 from Reedley High School in Reedley, California. He went on to attend the United States Military Academy at West Point, New York, where he graduated in 2001 with degrees in aerospace engineering and military science, and was commissioned as a Second Lieutenant in the Army Aviation Branch. Joe was a third-generation West Point alumnus following in the footsteps of his paternal grandfather and namesake, Joe Fenton Lusk, a 1946 graduate, and his uncle Patrick Lusk who graduated in 1976. The workout was designed by Gnardog CrossFit @gnardogcrossfit (Reedley, CA, USA) who hosted a fundraising event on January 23, 2021. The rep scheme signifies:– 25 minutes for Joe’s age when he passed away– 1-21-5 for the date of his...
by rmartinez | Feb 5, 2021 | WOD Archive, workout of the day
A. AMRAP in 10 minutes of: 3 wall balls (14/20) 3 kettlebell swings (16/24) 6 wall balls 6 kettlebell swings 9 wall balls 9 kbs…. Rest 5 minutes AMRAP in 10 minutes of: 2 pull ups 2 ring dips 4 pull ups 4 ring dips… C.7 minute...
by rmartinez | Feb 4, 2021 | WOD Archive, workout of the day
A. E2MOM for 20 minutes 3 hand stand push ups + max hand stand hold or 30 count B. 3 rounds of: 500m row/450m ski/1200m bike 12 deadlifts (body weight) 12 knees to elbows
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