by rmartinez | Nov 29, 2021 | WOD Archive, workout of the day
A. Jerks 6×3 @ 75-89%. B. AMRAP in 8 minutes 30 double unders/60 singles 6 power snatches @ 45% 9 push ups C. 7 minute abs
by rmartinez | Nov 28, 2021 | WOD Archive, workout of the day
A. AMRAP in 32 minutes of: 600m run/ 750m row-ski/1800m bike 20 kb/db snatches (12/16) (25/35) (16/24- 35/50 rx+) 20 sit ups 3 overhead squats @65-70% B. 7 minute abs
by rmartinez | Nov 27, 2021 | WOD Archive, workout of the day
“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...
by rmartinez | Nov 26, 2021 | WOD Archive, workout of the day
A. 3 rounds NFT of: 10 leg extensions 5-7 glute ham raise 10 strapped high knees 200 meter run B. Partner up “Cindy” with a twist AMRAP in 20 minutes of: 5 pull ups 10 push ups 15 squats...
by rmartinez | Nov 25, 2021 | WOD Archive, workout of the day
4pm, 5pm, 6pm and 7pm Only A. 5 rounds of: 16 total kettlebell/dumbbell bench press B. 2 rounds (16min. Time cap) 2 rope climbs 15 chest to bar pull ups 30 goblet squats (16/24) 2 rope climbs 15 chest to bar pull ups 30 kb deadlifts (2×16/24) C. 7 minute...
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