Friday March 2nd
WOD:
18.2!!!
WOD:
18.2!!!
Skill:
Turkish Get-Ups
WOD:
Press
1-1-1-1-1
Push Pres
1-1-1-1-1
Push Jerk
1-1-1-1-1
Skill:
GHD Sit Up
Accessory Work:
Spend 5 minutes working on kipping/butterfly form in pull ups.
WOD:
400M Run
21 Pull Ups
400M Run
15 Pull Ups
400M Run
9 Pull Ups
Accessory Work:
Band Pull Apart
Skill:
Max height box jump from a standing position.
WOD:
4RFT
8 Deadlifts 185/155
12 Wall Balls 30/20
4 Box Jumps 30/24
L3: Rx
L2: 155/125 – 20/14 – 24/20
L1: 135/95 – 14/10 – 20/12
WOD:
18.1
WOD:
For Time:
21 KB Swings 2/1.5pood
1 Legless Rope Climb
18 KB Swings 2/1.5pood
1 Legless Rope Climb
15 KB Swings 2/1.5pood
1 Legless Rop Climb
12 KB Swings 2/1.5pood
1 Legless rope climb
9 KB Swings 2/1.5pood
1 Legless rope climb
L3: Rx
L2: Leg assisted 1.5/1
L1: Scaled to ropes on rig/pulls
ROMWOD
COME JOIN US AT 7:30 FOR 18.1 ANNOUNCEMENT!!
WOD:
"3333333"
AMRepsAP 3 Mins
18 Overhead Squats (115/75)
18 Burpees over Bar
Max Cal Assault Bike
3 min rest
AMRepsAP 3 Mins
15 OH Squats (115/75)
15 Burpees over Bar
Max Cal Assault Bike
3 min rest
AMRepsAP 3 Mins
12 OH Squats (115/75)
12 Burpees over Bar
Max Cal Assault Bike
3 min rest
AMRepsAP 3 Mins
9 OH Squats (115/75)
9 Burpees over Bar
Max Cal Assault Bike
L3: Rx
L2: 95/55 Cal on Rower
L1: 75/35 Cal on Rower
Score is Cal for each round
Strength:
:20 minutes to build to a heavy:
Power Clean + Hang Power Clean + Jerk
WOD:
EMOM 10
Double Unders
L3: 30 DUs
L2: 20 DUs
L1: :30 of attempts or SUs
WOD:
CINDY
AMRAP 20
5 Pull-ups
10 Push-ups
15 Squats
Score is rounds/reps
Hero WOD "T"
5 Rounds For Time
100M Sprint
10 squat clean thrusters (115/75)
15 KB swings (2/1.5 pood)
100M sprint
Rest 2 MInutes
L3: Rx
L2: 8 Squat Clean Thrusters, 12 KB Swings, same sprint distance
95/65lbs 1.5/1 pood
L1: 8 Squat Clean Thrusters, 12 KB Swings, same sprint distance
65/45 1/.5 pood
Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afganistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.
He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorte movements included cleans, thrusters, sprints and kettlebell swings.
He is survived by his wife, Jurley; and children Elijah, Laura Bella and Avery.
