Your workout of the day!
LIKE THE SONG!
1 – Wall Climb
2 – Deadlifts 95/65
3 – Burpees
4 – Push-ups
5 – Shoulder to overhead
6 – Burpees over the bar
7 – Pull-ups
8 – Power Cleans
9 – Wall Balls 20/14
10 – Jumping Lunges
11 – T2B
12 – Front Squats
Rx+ = HSPU, 135/95, C2B
“France’s wild hamsters being turned into ‘crazed cannibals’ by diet of corn” – The Guardian
https://www.theguardian.com/world/2017/jan/28/frances-wild-hamsters-being-turned-into-crazed-cannibals-by-diet-of-corn
For time:
15 Front Squats 155/105
30 T2B
45 Calories on Rower / Bike
30 Burpees over the bar
15 Power Cleans 155/105
“Strength does not come from physical capacity. It comes from an indomitable will.” – Ghandi
6 Rounds:
5 minutes on / 1 minute off:
AMRAP of:
20 Ring Dips
20 Box Jumps 24/20
20 DB Snatches 50/35 alternating
Rx+ 30/24 – 70/50
CrossFit WOD 171206
https://journal.crossfit.com/article/cfj-crossfit-wod-171206
4 rounds for time of:
400-m run
30 push presses, 65 lb/45
20 jumping chest-to-bar pull-ups
CrossFit WOD 171207
https://journal.crossfit.com/article/cfj-crossfit-wod-171207
***Make sure to put your 2RMs into WODIFY
For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.
Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.
Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
To learn more about Andy click here
1.5 mile run / 3k row / 100 cals on bike.
Rx is with a vest.
5 Rounds
3 minutes on. 3 minutes off.
3 Squat Snatches 155/105
6 C2B Pull-ups
9 Deadlifts 155/105
“When to fire your fitness magazine.” CFJ
https://journal.crossfit.com/article/when-to-fire-your-fitness-magazine-2
5 Rounds for time:
500m Row
12 Front Squats 185/115
30 minute time cap
“A retired Navy SEAL commander never accepts office snacks — and he says there’s one food everyone should avoid at all costs.” Business Insider
http://www.businessinsider.com/jocko-willink-retired-navy-seal-never-eat-donuts-2017-12
For time:
10 Ground to Overhead 135/95
20 HSPU
30 Deadlifts 135/95
40 Burpees over the bar
50 K2E
60 Calories on rower
CrossFit Problems: “About That Ass Rash …” – CFJ
https://journal.crossfit.com/article/chafing-saline-2
Do you get ass rash?
5 Rounds for rounds and reps:
3 minutes on. 3 minutes off.
6 Muscle Ups
9 KB Swings 53/35
12 Wall Balls 20/14
