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Thursday 05.25.2017

Hotshots 19

 Six rounds for time of
• 30 Squats
• 135/95 pound Power clean, 19 reps
• 7 Strict Pull-ups
• Run 400 meters

40 min timecap

 


Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Foundation where 100 percent of the donations will be distributed to the families.

Wednesday 05.24.2017

Back Pause Squat 7x3

Increase weight each set

Tuesday 05.23.2017

12 Minute AMRAP
21 Wall Balls (20/14)
15 Power Snatches (95/65)
9 Burpee Box Jump-overs (24"/20")

Monday 05.22.2017

5x100 M sprints w/ 1min rest between sets

Then, the class splits into 2 teams for a 50 M Sled-Pull relay

5x100 M sprints w/ 1min rest between sets

Then, the class splits into 2 teams for a 50 M Sled-Drag relay

400 M cool down and stretching

Saturday 05.20.2017

2017 Regional Event 4
For time:
•60-ft. handstand walk
•10 toes-to-bars
•10 double kettlebell deadlifts
•60-ft. handstand walk
•12 toes-to-bars
•12 double kettlebell deadlifts
•60-ft. handstand walk
•14 toes-to-bars
•14 double kettlebell deadlifts
•60-ft. handstand walk
•16 toes-to-bars
•16 double kettlebell deadlifts
Men use two 150-lb. kettlebells
Women use two 106-lb. kettlebells

11AM Olympic Lifting: Cleans

Friday 05.19.2017

REST or make up a WOD you missed this week.

Thursday 05.18.2017

Fran-ish/ Frurph

800 meter run
42-30-18 reps for time of:
• Thruster 45/35
• Pull-ups
800 meter run

 

 

Wednesday 05.17.2017

3x5 push press
*Increase weight

3x3 push jerk
*Increase weight

 

1-1-1-1...
*Increase weight - Find 1RM if time permits

Tuesday 05.16.2017

8 min. AMRAP
12 Walking lunges total
12 Strict press (95/65)
*rest 5 min*
8 min. AMRAP
12 Deadlifts (185/125)
12 Abmat sit ups

Monday 05.15.2017

5 Rounds for Time:
50 Double-unders
5 squat cleans (155/105)
*courtesy of crossfit linchpin