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Saturday – HERO WOD!

carse

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

Credit: Crossfit.com

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“Carse”
21-18-15-12-9-6-3 reps for time of: (L2 21-15-9-6-3), (L3 15-12-9)
Squat clean 95/65 (L2 75/55)*scale from there
Double-unders
Deadlift 185/125 (L2 155/105)*scale form there
Box jump 24/20
Begin each round with a 50 meter Bear crawl.

By |December 19th, 2014|WOD|0 Comments

Red Shirt Friday

red shirt friday

A.  3 x 3 OH Squats @ 20X1 tempo
High Loading for all sets-so build to your starting weight
Rest 2 minutes between efforts

B.  Every 90 seconds x 5
6 UB Thrusters 135/95 (L2 115/75), (L3+ Masters 95/65) *scale accordingly from there

C.  OPT’s Flight Simulator (Max time-20 Min)
UB Double Under Ladder
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
(L2 -Double Under ladder)
(L3 Max reps of Double Under attempts)

By |December 18th, 2014|WOD|0 Comments

Thursday

photo (44)

Becky

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AMRAP 3

  1. 5 push ups, 5 russian KBS (2/1.5), 20 double unders (L2 1.5/1 KBS and 40 SU)

  2. Toes to Bar (L2 K2E), (L3 Hanging Knee Raises)

  3. 5 broad jumps, 5 squats, 1 rope climb (L2 Rope pulls from floor)

  4. 20 sec L-Sit on rings/GHD , 2 shuttle runs (Use long part of the mat-Up and Back)

  5. Box Jump step down 24/20 (L2 20/12)

Rest 3 minutes between stations*

*L1- During your 3 min rest you must establish either a 300m row or a 200m run.

*L2-Active recovery 3 minutes


Cash Out:
 Crossover Sled Pulls

https://www.youtube.com/watch?v=aqZljpKvavM

By |December 17th, 2014|WOD|0 Comments