Strength: Back Squats
WOD: The Lark
3 Rounds
600m Run
16 Power Cleans (155/105)
Monthly Archives: January 2016
1-30-16 Hero WOD
“Paul”
Five rounds for time of:
50 Double unders
35 Knees to elbows
Barbell Overhead walk, 20 yards
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.
1-29-16
Strength: 2 Min Max Efforts
WOD: 4 Rounds
15 Overhead Squats (95/65)
2 Rope Climbs
1-28-16
Strength: Bench Press
WOD:
13 minute AMRAP
800m Run
Then Ascending Ladder
2,4,6,8,10,12,14,16,20,……..
Deadlifts (185/105)
Lateral Hops
1-27-16
Strength/Skill:
Squat Snatch or 1RM make up day
WOD:
3 Rounds
5 Handstand Push Ups
10 Goblet Squats
15 Box Jumps
20 Kettlbell Swings
*Rest 1 minute
1-26-16
Strength: 20 rep Back Squat
WOD:
6 Min AMRAP
8 Wall Balls
8 Burpees
Rest 2 Minutes
6 Min AMRAP
8 Power Cleans
8 Toes to Bar
2016 CrossFit Games Open
Register here:
games.crossfit.com
1-25-16
Strength: Push Jerk
WOD:
For Time
Buy in: 50 Ab mat sit ups
21-15-9
Thrusters
Hand Release Push Ups
Cash Out: 400m run
1-23-16
Hammer
5 Rounds for Time
5 Power Clean (135/95)
10 Front Squat (135/95)
5 Jerk (135/95)
20 Pull-ups
* Rest 90 Sec Between Each Round
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
Strength: overhead squats
WOD: Tabata Total Reps
:20 Work :10 Rest
Calorie Row
Air Squats
Ring Rows
Sprints
1-21-16
Strength: Power Cleans
WOD: AMRAP
40 Deadlifts (135/95)
20 Box Jumps (24/20)
3 Shoulder to Over Head (135/95)
30 Deadlifts
15 Box Jumps
3 Shoulder to Overhead
20 Deadlifts
10 Box Jumps
3 Shoulder to Overhead
10 Deadlifts
5 Box Jumps
3 Shoulder to Overhead
