Mini Military Combine
30 Minute AMRAP!
Complete any number of combinations of the following:
1. 20 Thrusters 75/45 + 2 Flights on staircase = 1 Round
2. 20 Box Jumps 24/20 + 250M Row = 1 Round
3. 20 KBS 55/35 + .25 Mile Run = 1 Round
4. 20 Burpees + .25 Mile Bike = 1 Round
An athlete may choose never to KBS and Run, but if they want to do Box Jumps they must Row
Warm-Up
Hip Mobility Drills
Training
Page 131 of WOD Books, last time we did this was in October
6 Rounds of 1 Minute Max Incline Sprints
Your score is the lowest speed that you use over the course of 6 rounds
This is a true engine check...and a taste of the misery that many of us will experience this Saturday at Camelback Mtn.
Ca$h Out
2 Rounds of Max L-Sits combined
CrossFit For Hope - June 9, 2012
CrossFit for Hope will benefit St. Jude Children’s Research Hospital. The goal is to raise 1.7MM - one day's operating cost for St. Jude - to combat childhood cancer and other deadly diseases. Register to participate or find an athlete or affiliate to sponsor and join the fight.
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
"The Junkyard"
Start w/ 30 Wall Balls 20/14
5 Rounds:
5 Squat Snatch 95/65 65/40
10 Pull ups (Firebreather: CTB)
Finish w/ 30 Burpees
Last done 3/14/12
Individual Warm-Up
Row 500M, Inchworms, Good Mornings, Jump Rope
Lift/Strength
1 Rep Max DEADLIFT
Warm-Up Sets of 8, 5, 3 and then start heavy sets at 90%, 94% and 98%
LETS GET SOME PR'S TODAY! GET EXCITED...ITS JUST YOU AND THE BAR
Training
Tabata Toes to Bar
Tabata Double Unders
Lets get those individual profile cards filled out this week. Please let me know if there is any information that needs to be updated on your cards that cover the windows at our entrance way. This week we will have a few new numbers to add if you have blanks and for many we will be posting some NEW PR's!!!!
followed by:
(Last done 1/29/11)
Mikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs), Rebecca Voigt 11:46 (65lbs), Kim Malz 13:49 (65lbs), Elyse Umeda 14:34 (65lbs). Post time to comments.
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Warm-Up
Shoulder Mobility
WOD #1 (Indoor)
Partner "GI JANE"
100 Burpee Pull-Ups
WOD #2 (Outside)
Grasshoppers, Lunges, Farmers Walk and more...
phone: 551-404-4294
fax: 201-498-1250
address:
111 Midtown Bridge Approach
Hackensack, NJ 07601