April - 2019

BOOK FREE INTRO

4/30/2019 - Total reps for time

4/29/2019 - Cleans Inverted

4/29/2019 - Cleans Inverted

M-1: Clean 10x2 on 1:30 Option A: 10x2 Squat Cleans, start at ~70%. Option B: 10x 2 Power Clean + Front Squat Option C: 10x2 Hang Power Clean + Front Squat Notes Athletes build over the first three sets to a weight which is challenging but submaximal, leaving one good rep in the tank. Use 90-95% of that set for the remaining two sets. M-2: 21-15-9 For Time: Option A: Power Clean, 115#/75# Handstand Pushup Option B: Power Clean, 75/55# Modified HSPU Option C:

4/28/2019 - Cleans on Cleans

4/28/2019 - Cleans on Cleans

Sunday Hero WOD- "Manion" First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. 7 Rounds for Time 400M Run 29 Backsquats (135/95) M-1: Clean and Jerk 10x2 on 1:30 Option A: Start at ~70% Option B: Power Clean + Front Squat + Jerk Option C: Hang

4/27/2019 - Back Run Buy-In

4/27/2019 - Back Run Buy-In

M-1: Back Squat 5-5-5-5-5 Notes Athletes build over the first three sets to a weight which is challenging but submaximal, leaving one good rep in the tank. Use 90-95% of that set for the remaining two sets. M-2: AMRAP 12:00 Option A: Run 800m Buy-in Then AMRAP 7 Deadlifts 225/155# 14 Toes to Bar Option B: Run 600, Buy-in Then AMRAP 7 Deadlifts 155/105# 14 Knee Raises Option C: Run 400m Buy-in Then AMRAP 7 Deadlifts 95/65# 14 Abmat Situps GEAR: 2.5

4/26/2019 - CORRECTED!

4/26/2019 - CORRECTED!

M-1: Dumbbell Bench Press 10-10-10-10-10 Notes Athletes build over the first three sets to a weight which is challenging but submaximal, leaving 1-2 good reps in the tank. Use 90-95% of that weight for the remaining two sets. M-2: M-2: 3 Rounds for time: Option A: 8 Turkish Getups, Left 50/35# 8 Turkish Getups, Right 2 Legless Rope Climbs Option B: 8 Turkish Getups, Left 35/20# 8 Turkish Getups, Right 3/2 Rope Climbs Option C: 6 Turkish Getups, Left 6 Turkish Getups, R

4/25/2019 - Excuse me, Waiter?

4/25/2019 - Excuse me, Waiter?

M-1: Power Snatch 10x2 on the 1:30 Option A: Start at ~ 70% Option B: 10x2 Option C: 10x3 Hang Power Snatch M-2: AMRAP 15: Option A: 10 Single Arm Kettlebell Waiter Squats, 53/35#, left 10 Single Arm Kettlebell Waiter Squats, 53/35#, right 20 Burpee Box Jump Overs, 30"/24" 30 Kettlebell Sumo Deadlift High Pulls, 53/35# Option B: 10 Single Arm Kettlebell Waiter Squats, 35/26#, left 10 Single Arm Kettlebell Waiter Squats, 35/26#, right 20 Burpee Box Jump Overs,

4/24/2019 - Workout then 800's

4/23/2019 - The 7's

4/23/2019 - The 7's

M-1: 15:00 Volume Accumulation: Option A: 1-5 Bar Muscle-ups 5-15 Handstand Push ups 50' Dumbbell Bear Crawl Option B: 2-5 C2B/Pull up/JMU 5-10 Modified Handstand Push ups 50' Dumbbell Bear Crawl Option C: 10 Ring Rows 10 Pike Push ups 50' Low Bear Crawl M-2: AMRAP 14:00 Option A: 7 Overhead Squats 145/100# 21 Pull ups 42 Walking Lunges Option B: 7 Overhead Squats 115/75# 21 Jumping Pullups 42 Walking Lunges Option C: 7 Barbell Overhead Squats or F

4/22/2019 - #TBT The 2010 Games

4/22/2019 - #TBT The 2010 Games

M-1: Push Press 5-5-5-5-5 Notes Athletes build over the first three sets to a weight which is challenging but submaximal, leaving one good rep in the tank. Use 90-95% of that set for the remaining two sets. M-2: "Air Force" 2010 CrossFit Games WOD For Time: Option A: 95/65# 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats 4 Burpees at the top of each minute Option B: 75/55# 20 Thrusters 20 Sumo Deadlift High-Pulls 20

4/21/2019 - This one is Core-able!

4/21/2019 - This one is Core-able!

M-1: Dumbbell Bench Press 10-10-10, 2x10 Notes Athletes build over the first three sets to a weight which is challenging but manageable, leaving 2-3 good reps in the tank. Repeat for two more sets. M-2: AMRAP 20:00 Option A: 1:00 L-sit (rings or parallettes) 30 Abmat Sit ups 1:00 Handstand hold 30 American Kettlebell Swings, 53/35# Option B: 1:00 L-sit or tuck hold (box) 30 Abmat Sit ups 1:00 Handstand Hold (wall or box) 30 American Kettlebell Swings, 35/26# Option C:

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