Wednesday, 12/1/2021

A. Buy in: 25 burpees 1 mile run/2000 m row-ski/ 4800m bike Cash out: 25 pull ups B. AMREPS 3 minutes of weighted box step ups 2 minutes of deadlifts (65/95) 1 minute of thrusters (65/95) 1 min Rest 1 minute thrusters (65/95) 2 minutes of deadlifts (65/95) 3 minutes of weighted box step ups Score is total number of reps C. 7 minute...

Sunday, 11/28/2021

“Burbridge” AMRAP in 17 minutes78 Double-Unders10 Wall Ball Shots (20/14 lb)7 Deadlifts (225/155)8 Bar Facing Burpees 10 Wall Ball Background: This workout is dedicated to Deputy Sheriff Mark Burbridge who was shot and killed at the Pottawattamie County Jail, in Council Bluffs, as he and another deputy returned two inmates to the jail after a court appearance on May 1, 2017. Deputy Burbridge had served with the Pottawattamie County Sheriff’s Office for 12 years. This workout was designed by Coach Drew Goodin of CrossFit Council Bluffs @crossfit_councilbluffs (Council Bluffs, IA, USA) for Deputy Sheriff Burbridge as their local hero they all knew and loved. The gym is in the same town that Mark worked and lost his life. The rep scheme signifies:– 17 minutes for 17 years of service– 78-10 reps for his badge...