Saturday 2014.06.01
Teams of 3:
8 minutes to establish a max height box jump
Rest 4 minutes
3 rounds for time, relay style:
- 7 Front Squats (155/105)
- 50m farmer carry (70/53)
- 200m Sprint
- 15 Wallball (20/14)
WOD courtesy of Atomic CrossFit
Friday 2014.05.30
Strength
1A) 3x 10 Kettlebell (KB) Windmill (5L/5R)
1B) 3x 20 Chinese Rows (/w KB or DB, 10L/10R)
Conditioning
15 minute, as many rounds as possible of:
Fitness:
- 400m Run
- 10 Push Ups
- 10 KB Swings (heavy)
Performance:
- 400m Run
- 10 Ring Dips
- 10 KB Swings (70/53)
Wednesday 2014.05.28
Strength
Deadlift 3-3-3-3-3
Conditioning
4 Rounds:
- 8 Shoulder to Overhead
- 12 Front Rack Lunges
- 36 Double Unders
Rest 1 Minute.
Use the same weight for both movements; challenge yourself with the load, but, as always, movement quality has priority.
Tuesday 2014.05.27
Skill
3×0:30 On/0:30 Off – Arch Hold on Stomach
3×0:30 On/0:30 Off – Hollow Hold on Hands and Feet
Conditioning
Fitness
15 Rounds, start next movement every 45 seconds:
- 2 Overhead Squats (OHS)*
- 3 Pull Ups
- 4 Wall Ball
Performance
15 Rounds, start next movement every 45 seconds:
- 3 OHS*
- 4 Chest-to-Bar Pull Ups
- 5 Wall Ball (consider going heavy)
Monday 2014.05.26
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
Partner “Small”:
With one person working at a time (except for run), complete 3 rounds of:
- 1000m row
- 50 Burpees
- 50 Box Jumps (24″/20″)
- 800m run (together)