Tuesday, August 22 2017.

Tuesday, August 22 2017.

 

CrossFit:

 

Hero WOD - 'TK' *

AMRAP 20
8 Strict Pullups
8 Box Jumps [36/30]
12 aKBS [70/53]

 

ACCESSORY - 6 Rounds

:30 Plank Hold
:20 Rest
:10 Hollow Rock Hold
:20 Rest

 

*U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

 

 

GSP Body:

 

WOD - Partner AMRAP 25

5 Pullups / Ring Rows
10 Hand Release Pushups
15 Air Squats

*Switch when full round is completed.

Monday, August 21 2017.

Monday, August 21 2017.

 

CrossFit:

 

OLY - Every 2:40, 4 Rounds

Power Clean
Shoulder to OH
Hang SQUAT Clean
Shoulder to OH
---Drop the bar, repeat complex. 2 reps total---

*Perform all sets @ 75-95% of complex MAX.

 

WOD - 27-21-15-9 rep rounds of *15:00 cap.

Thrusters [95/65]
Burpees to a 6" target

 

 

GSP Body:

 

WOD - Partner AMRAP 25

5 Pullups / Ring Rows
10 Hand Release Pushups
15 Air Squats

*Switch when full round is completed.

Friday, August 18 2017.

Friday, August 18 2017.

 

CrossFit:

 

STRENGTH - Every 2:45, 6 Rounds

2 PAUSE Bench Presses @ 80-100+% of 1RM.

 

WOD - Every 2:00 until failure *8 round cap.

15 Pullups
15 Wallballs [20/14]

* Score is total rounds completed.

 

 

GSP Body:

 

WOD - For time
 

3 Rounds
400m Run / 7 Laps
20 Deadlifts [135/85]

-----Then-----

2 Rounds
600m Run / 11 Laps
40 Walking Lunges w/ Plate OH [25/15]

-----Then-----

1 Round
800m Run / 14 Laps
30 Lateral Burpee OTB

Thursday, August 17 2017.

Thursday, August 17 2017.

 

CrossFit:

 

WOD - For time *40:00 cap.

4 Rounds
100m Run / 2 Laps
8 Hang Power Cleans [135/95]

-----Then-----

3 Rounds
200m Run / 4 Laps
12 Front Squats

-----Then-----

2 Rounds
400m Run / 7 Laps
16 Shoulder to OH

-----Then-----

1 Round
600m Run / 11 Laps
32 Bar Facing Burpees

 

 

GSP Body:

 

WOD - Every 1:30, 6 Rounds
 

1. 16 Burpees
2. 26 rKBS [53/35]
3. Max Calorie Row
4. Rest

*Score is total # of calories added up.

Wednesday, August 16 2017.

Wednesday, August 16 2017.

 

CrossFit:

 

STRENGTH - Every 3:00, 4 Rounds

5 Deadlifts @ 80-95% of 3RM.

*Set the bar down (without letting go) each rep.
Touch n' go NOT allowed.

 

WOD - 4 Rounds for time

14 1-Handed rKBS [53/35] *14 per side.
4 Laps
14 TOTAL Stationary Lunges w/ KB Overhead

 

 

GSP Body:

 

WOD - Every 1:30, 6 Rounds
 

1. 16 Burpees
2. 26 rKBS [53/35]
3. Max Calorie Row
4. Rest

*Score is total # of calories added up.

Tuesday, August 15 2017.

Tuesday, August 15 2017.

 

CrossFit:

 

Hero WOD - 'Harper' *

AMRAP 23
9 Chest to Bar Pullups
15 Power Cleans [135/95]
21 Air Squats
400m Run w/ Plate [45/35]


* Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

 

 

GSP Body:

 

WOD - AMRAP 30

200m Run / 4 Laps
15 Pullups / Ring Rows
20 AbMat Situps w/ MedBall
25 Wallballs

Monday, August 14 2017.

Monday, August 14 2017.

 

CrossFit:

 

OLY - Every 2:40, 4 Rounds

Power Snatch
Overhead Squat
Hang SQUAT Snatch
Overhead Squat
---Drop the bar, repeat complex. 2 reps total---


*Perform all sets @ 75-95% of complex MAX.

 

WOD - CFG Open Workout 14.1

AMRAP 10
30 Double Unders
15 Power Snatches [75/55]

 

 

GSP Body:

 

WOD - AMRAP 30

200m Run / 4 Laps
15 Pullups / Ring Rows
20 AbMat Situps w/ MedBall
25 Wallballs

Friday, August 11 2017.

Friday, August 11 2017.

 

CrossFit:

 

STRENGTH - Every 2:45, 5 Rounds

4 PAUSE Bench Presses @ 80-95% of 1RM.

 

WOD - For time

Buy-in of a 750/600m Row, then
5 Rounds
13 Deadlifts [155/105]
20 Stationary Lunges w/ Plate OH [45/35]

 

 

 

GSP Body:

 

SKILL - Hang Power Clean

 

WOD - For time

40 Empty Bar Front Squats *
400m Run / 7 Laps
40 AbMat Situps w/ MedBall [20/14]
400m Run / 7 Laps
40 Burpees