CrossFit WOD – 9/14/18

Warm-up

Min 0-5

Rainbow x10

Inch worm x10

Squat and Rotate x10

Min 5-10

Workout Brief and Demo

MIn 10-20

Warm-up Bench/Thruster

Thruster

Front Squat x10

Push-Press x10

Thruster x10

Bench

Pause on chest x10 (empty bar)

Min 20-30

Workout Rehearsal

x3 Bench

x3 Pull-ups

x3 Thrusters

30-60: T.J. (Time)

For Time:

10 Bench Presses, 185#

10 Strict Pull-Ups

Max Thrusters, 135#

Repeat the triplet until you have completed 100 Thrusters

*Put Rounds in comments
In honor of United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas
To learn more about T.J. click here

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Workout of the Day

CrossFit

  • CrossFit WOD – 9/22/18

    Warm-up
    Min 0-8

    Med Ball Carry 200m

    Hang 30 Sec

    x10 Air Squats

    Min 8-16

    Plate Carry 200m

    Rope Pull-ups x10 (Rows x20)

    x10 Front Squats

    Min 16-25

    Bar Carry 200m

    x1 Rope Climb

    x10 Thrusters

    Min 25-30

    Breif

    Min 30-40

    Establish workout areas and Potty.
    40-60: Dae Han (Time)
    3 Rounds for time of:

    Run 800m with a 45# barbell

    3 Rope Climbs, 15′

    12 Thruster, 135#
    In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
    To learn more about Dae Han click here

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