Tuesday, 01 March 2016

Warm up:

800m run

WOD:

A.  EMOM for 15 minutes:  Snatch 80% of 1 RM max.

B.  “Ashley”

10 Rounds for Time:

20 Push ups

20 Air Squats

200m Farmers carry (50/35)

Monday, 29 February 2016

Warm up:

4 rounds of

10 KBS

10 Ab mat sit ups

10 Air squats

WOD:  Crossfit Total II

1RM Clean

1RM Bench Press

1RM Overhead Squat

Core Down:  Max effort/max time, plank

Saturday, 27 February 2016

“Blake”

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary- Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Four rounds of:

100 foot walking lunge with 45lb plate held overhead

30 Box jump, 24 inch box

20 Wallball shots, 20 pound ball

10 Handstand push-ups

Friday, 26 February 2016

Warm up:

400 m run

WOD:

A.  15 minutes to establish 1RM Clean

B.  AMRAP in 30 Minutes

5 L Pull Ups

10 Ball Slams

15 Air Squats

Core Down:  3 x 15 Dragonflies

Thursday, 25 February 2016

Warm up:

100 Double Unders

WOD:

A.      “Diane”

21-15-9

Deadlift (225/185)

HSPU

B. 

3 Rounds of

Body Weight Bench press – max reps