by rmartinez | Mar 21, 2021 | WOD Archive, workout of the day
A. Death by squat cleans for 6 minutes @ 65% Min 1. One squat clean Min 2. 2 squat cleans…..etc B. For time Buy in: 15 ghd sit ups or 30 abmat Then 5 rounds of: 1 bar muscle up 10 deadlifts (weight used for part A) 20 double unders/60 singles Cash out: 15 ghd sit ups/30...
by rmartinez | Mar 20, 2021 | WOD Archive, workout of the day
“Meligonis” For Time1-2-3-4-5-6-7-8-9-10 Pull-Ups1-2-3-4-5-6-7-8-9-10 Push-Ups2-4-6-8-10-12-14-16-18-20 Alternating Lunges1 mile Run10-9-8-7-6-5-4-3-2-1 Pull-Ups10-9-8-7-6-5-4-3-2-1 Push-Ups20-18-16-14-12-10-8-6-4-2 Alternating LungesWear a Weight Vest (20/14 lb) Background: This hero workout is dedicated to Kostantinos ‘Kostas” Meligonis who lost his life on September 3, 2020. Kostas was a Greek army paratrooper who died on a night mission involving a free fall in the area of Megara, Greece. Kostas was born on January 24, 1986, in Greece to parents Christos And Dionisia Meligonis, he was an older brother to Nikolaos Meligonis. He permanently resided in Nea Xalkidona, Athens, Greece. He joined the army on December 6, 2007. During those 13 years, he served in the 27th Parachute Squadron and Special Parachute Division having performed hundreds of static belt jumps and dozens of free fall jumps. Kostas received various trainings including ‘School of Advanced Training for Professional Soldiers,’ ‘Basic Parachute Training School,’ ‘Special Mission Sniper School,’ ‘Technical Climbing School,’ ‘Combat Nurse School,’ and successfully finished the ‘Select School of the Special Paratroopers’ Department,’ one of the toughest trainings in the Greek Army. He had a love for sports from a young age. Kostas was a soccer athlete in his early years and in recent years he grew to love CrossFit. He had competed in several local CrossFit competitions and daily attended Exclusive Fitness Philadelphia @exclusive_fitness_philadelphia (Nea Filadelphia, Greece) who created the workout to honor him. Kostas was a beloved member of the gym because of his care for others and his “truly amazing...
by rmartinez | Mar 19, 2021 | WOD Archive, workout of the day
A. 3 rounds NFT of: 250 m row sprint Hold the plank as long as it took you to row B. AMRAP in 12 minutes 2-4-6-8…. of: Power cleans @ 60-65% Wall balls (14/20) C. 7 minute...
by rmartinez | Mar 18, 2021 | WOD Archive, workout of the day
Workout 21.2 / 17.1For time:10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs ♀ 35-lb. dumbbell, 20-in. box♂ 50-lb. dumbbell, 24-in....
by rmartinez | Mar 17, 2021 | WOD Archive, workout of the day
A. 2 rounds NFT of: 10 ghd sit ups 50 feet sled push 50 feet sled pull 20 seconds battle rope 1 indoor rope climb B. AMRAP in 12 minutes of: 5 front squats @ 50-55% 10 hand release push ups 20 double unders/ 60 singles C. 7 minute abs If you are participating in the Open, and are planning on doing 21.2 on Friday, you might want to find a comfortable pace for today’s workout...
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