Monthly Archives: August 2016

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8-18-16

Strength: Shoulder Press

 

WOD: For Time

5 Rounds

13 Burpees to Bar

13 Knees to Raises

13 Box Jumps

 

8-17-16

Strength: Back Squats

 

WOD: AMRAP

4 Rounds

1:00 Max Reps   :30 Rest

Lunges

Pull Ups

Deadlifts

 

 

 

 

Strength: Snatch Complex

 

WOD: For Time

500m Row

10 Shoulder to Overhead

400m Run

8 Shoulder to Over Head

300m Run

6 Shoulder to Overhead

200m Run

4 Shoulder to Overhead

100m Run

2 Shoulder to Overhead

8-15-16

Strength: Squat Cleans

WOD: 15 Min AMRAP/Time Cap

10-20-30-40-50

Wall Balls

Sit Ups

8-13-16


WOD: 5 Rounds

10 Sumo Deadlifts

10 Pull Ups

10 Thrusters

100m KB Farmers Carry

10 Shoulder to Overhead

10 Toes to Bar

10 Hang Cleans

150m Shuttle Run

 

8-11-16

Strength: Overhead Squats

 

WOD: 16min Time Cap

25 Cal Row

30 Hang Snatch (95/65)

40 KettleBell Swings

50 Back Squats (95/65)

40 KettleBell Swings

30 Hang Snatch

25 Pull Ups

8-8-16

Strength: Push Press

WOD:

5 Burpees Over the Bar

10 Chest to Bar

15 Burpees over the bar

20 Clean and Jerk (155/105)

15 Chest to Bar

10 Burpees Over The Bar

5 Chest to Bar

8-5-16

Strength: Deadlifts

 

WOD: For Time

750m Row

5 Rounds

10 Box Jump Overs

2 Bar Muscle Ups

8-4-16

Strength: Split Jerk

 

Hero WOD:”Arnie”
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

(55/35)

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

crossfitheroarnie.com

8-3-16

Strength: 3 Deadlift + 2 Squat Clean + 1 Thruster

 

WOD: 5 Rounds

50m Back Pedal

100 Run

50m Back Pedal

100′ Bear Crawl

50′ Reverse Lunge