Nov 12 2014
Fitness and Performance GOAT DAY 20 minute EMOM Pick 2 movements and alternate each minute Reps will be given based on difficulty and experience Sport Rest Day
2014 Rememberance day
Fitness and Performance “Morrison” 50-40-30-20-10: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood Review 2013 results U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie. Sport “Nutts” For time: 10 HSPU 15 DL @250# 25 Box jumps 30″ 50 Pull ups 100 Wall balls 20 200 DU 400 m Run with 45/25 Review 2013 results Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was…
Nov 10 2014
Fitness and Performance 5 K row with a partner, Switch every 250 – 400 m or when your split increases (+3) While you’re waiting for the rower = 20 DU or 60 SU Set split times as a team and kill it!! Sport CrossFit.com WOD Thursday Oct. 23. 2014 With a running clock, EMOM 5 Thrusters Every 5 minutes add 20# to the bar Start @95/65
Nov 8 2014
Fitness and Performance Teams of 2, Alternating as needed 100 KB swings 400 m run together 100 STOH 75/55 400 m run together 100 wall balls 20/14 400 m run together 100 Burpees Sport EMOM 2 sets HBBS x 1 @70% 2 sets HBBS x 1 @80% 2 sets HBBS x 1 @90% Rest 5 minutes For time 5-4-3-2-1 Bar MU Squat cleans 155/105 Box jump 40″/30″ Rest 5 minutes 5 RFT: 10 CTB Pullups 15 Wall balls 20/14 20 KB 32/24 Unbroken reps is the goal here