For time:
Run 800 meters
50 Back Squats, 135#
50 Bench press, 135#
Run 800 meters
35 Back Squats, 135#
35 Bench press, 135#
Run 800 meters
20 Back Squats, 135#
20 Bench press, 135#
Run 800 meters
1 Muscle-up
In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012
To learn more about Coffey click here
Women’s weight: #85
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Men’s and women’s weights are the same.
20 Min EMOM
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.
Every 2 min for 12 min:
Push Press
*Increase load consistenly. Record your heaviest single. Post other weights on previous sets to the comments section.
13 Min AMRAP
60 Wall Balls #20/14
45 Cal Row
30 Toes to Bar
15 Deadlifts #275/185
21-15-9
SDLHP #75/55
Box Jump 30/24″
HSPU
10 min cap
Immediately following the metcon, take 7 min to establish a 5RM Hang Power Snatch. Start at the 10 min mark and go until the clock reaches 17 min. No attempts can be made after the 17 min mark.
8-8-8-8-8
3 Rounds for time of:
5 Rope Climbs, 15′
25 Back Squats, 185#
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here
Bar may be taken from the rack or the ground. Women can use #125 for the back squat and still mark “RX”.
2 Rounds for Time
200 M Farmer Carry
33 Clean & Jerks 135/95
33 Cal Row
33 Power Snatch 135/95
33 Cal Row
33 Deadlifts
200 M Farmer Carry
7 Min AMRAP
10 KB Swings #53/35
15 Push Ups
Rest 2 Min
7 Min AMRAP
12 Overhead Lunges #45/25
2 Muscle Ups
Rest 2 Min
7 Min AMRAP
Sit Ups
To modify for muscle ups, complete a 7 Min AMRAP of:
12 Overhead Lunges
5 Pull Ups
Enter your rep score for each AMRAP respectively.
20 Min EMOM
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.
8 Min EMOM
1 Power Clean
*Build in weight
For time:
3 Power Cleans
6 Burpee Box Jump Overs
12 Wall Balls
6 Power Cleans
12 Burpee Box Jump Overs
24 Wall Balls
12 Power Cleans
24 Burpee Box Jump Overs
48 Wall Balls
Power Clean: #205/135
Burpee Box Jump Over: 24/20″
Wall Ball: #20/14