Tuesday 9-15-20

Strength

Snatch Complex

Snatch Pull + Power Snatch + OHS + Squat Snatch

work to a heavy set

WOD

1-2-3-4-5-6-7-8-9-10

OHS (115/75)

Burpees over Bar

 

 

 

Motivated Monday 9-14-20

Skill

Push-up (technique)

measure- 5min AMRAP

WOD

21-15-9

DL (185/115)

400m run

CASHOUT

rest 5min (at Least)

20 rep Back squat

NEVER FORGOTTEN Friday 9-11-20

Strength

8min EMOM

3 Squat Snatches

WOD

27-21-15-9-6-3

Thruster (75/55) RX+ (95/65)

Pull-ups

20min time cap

 

Thursday 9-10-20

Skill

1/2 mile run for time (800m)

WOD

20 cal row

40 DB Snatches

20 Push-ups

40 OH DB Lunges

20 Push-ups

40 DB snatches

20 cal row

 

Wednesday 9-9-20

Strength

Back Squat

2-2-2-2-2

WOD

15min AMRAP

3 DL (315/185)

9 WB (20/14)

27 DU

Cashout– 3 min plank as a class

Tuesday 9-8-20

Strength

Push Press

5-5-5-5-5

WOD

3 rounds of

12 Burpee box Jump overs

12 T2B

rest 3min

Then,

36 burpee box jump overs

36 T2B

18min time cap

cashout– 30 ghd sit-ups

Labor Day 9-7-20

Hero WOD

“Hot Shot 19”

6RFT

30 Air Squats

19 Power Cleans

7 Strict Pull-ups

Background: Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history.

In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).

This workout was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 31, 2013 (130831). CrossFit established a fundraiser through its foundation and raised money for the families of the lost heroes.

 

Friday 9-4-20

Strength/ Skill

50 Pull-ups for time

scale movement as needed.

WOD

7min AMRAP

3 Power Snatches (135/95)

6 Box jumps (24/20)

cashout– 4×10 bicep curls