Posts Categorized: WOD

TUESDAY (8-29-17)

(A)
Push Press
– 15 minutes to build to a heavy single.

* From the rack.

(B)
For Time Complete:
– 20 Double Unders
– 20 Alt. DB Snatches (35-55/20-35)
– 20 Double Unders
– 20 Sit-Ups
– 20 Double Unders
– 20 Single Arm DB Shoulder-to-Overhead (10/side)
* 3 Rounds

* Scale as needed.

Mr Mike B!

Mr Mike B!

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MONDAY (8-28-17)

“Dunn”
Complete a 19 minute AMRAP of:
– 3 Ring Muscle-Ups
– 1 Shuttle Sprint (**)
– 6 Burpee Box Jump-Overs (20/16, Rx = completely over)

** Shuttle Sprint = 5 yards out and back, 10 yards out and back, 15 yards out and back. Touch the ground on each turn.

 

“DUNN”
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.
His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.
He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

HERO-Keilin-Dunn-1

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THURSDAY (8-3-17)

(A)
2017 CrossFit Games “Masters 50+” Event
– Find a 2 rep max Front Squat

* Use a rack and take 10-20 minutes in building up in weight and finding a 2 rep max.
*** PLEASE NOTE: If you are not comfortable with this movement and/or going after a max then complete 5-6 sets of 2 Front Squats at a moderate weight for you (that allows for solid form maintained).

(B)
Accessory Work:
~ DB Bench Press x 8-10
~ Bent-Over Barbell Rows x 8-10
~ GHD Sit-Ups x 10 (OR) Weighted Sit-Ups x 10-15
* 3-4 Rounds. Rotate through the movements, not for time.

bob2

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WEDNESDAY (8-2-17)

2017 CrossFit Games Masters/Teens Event
“Double-Under Snatch”

Choose one version from below:

Teenage, 35-49 Divisions
4 rounds for time of:
– 50 double-unders
– 15 snatches

M 14-15 use a 75-lb. barbell
M 16-49 use a 95-lb. barbell
F 14-15 use a 55-lb. barbell
F 16-49 use a 65-lb. barbell

50+ Divisions
4 rounds for time of:
– 30 double-unders
– 15 dumbbell snatches

M 50+ use a 55-lb. dumbbell
F 50+ use a 35-lb. dumbbell

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TUESDAY (8-1-17)

2017 CrossFit Games Masters 50+ (age group) Event

“Bar Fight”
For Time Complete:
– 12 Clean and Jerks (155/105)
Then,
2 rounds of:
– 15 Toes-to-bars
– 12 Chest-to-bar pull-ups
Then,
– 12 Clean and Jerks

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