Greatness From Small Beginnings
“Rahoi” Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Read More …
22 Min AMRAP: 5 Deadlift 135/95 5 Double unders *Reps increase by 5 each round. If 10 rounds met (50 Deadlift, 50 DU’s) then Deadlift for max reps during remaining time.
“Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Read More …
For Time: 50 Squats 40 Hang Cleans 115/75 30 Push Ups 50 Squats 40 Power Cleans 115/75 30 Push Ups
RANGER PANTY THURSDAY! 13 Minute AMRAP: 10 thrusters 65/45 7 toes to bar 5 ring dips
Overhead Squat 5-5-5-5-5 *Every set should be max effort, with no more than 10% difference in weight between set 1 and 5 example: 135-135-145-145-145 = good! 115-125-135-145-145 = BAD, do 2 more sets.
For total reps: 2 rounds of 90 Seconds on, 30 seconds rest of: Bulgarian bag squat cleans Rope climb Parallette pass throughs Turkish get ups @ 1.5pood/1pood 5m handstand walk
For Time: 800m run buy in 10 Wall ball 20 Double unders 20 Wall ball 40 Double unders 30 Wall ball 60 Double unders 40 Wall ball 800m run buy out *Wall ball shot standard is 20lb./14lb. med ball to Read More …
CrossFit Open WOD 13.1 Please click here for the WOD description and standards. It’s not too late to register guys, go sign up here!
20min amrap: 400m run 25 push ups 15 knees to elbows