SATURDAY 9/22

 

BEST OF LUCK TO CHRIS AND CHRISTINE IN TOMORROWS WARRIOR DASH IN CT.

DAVID, ADAM AND RICK – WE HOPE YOU KILL IT TOMORROW AT THE CIVILIAN MILITARY COMBINE!!

BASICS:

“BRENTON”

Five rounds for time of:

Bear crawl 100 feet (2 lengths of turf)

Standing broad-jump 100 feet (2 lengths of turf) – Do 3 Burpees after every five broad-jumps

CROSSFIT:

SKILL:

Turkish get ups

WOD:

For time complete:

800m Run

80 Double Unders

8 Deadlifts (275/185)

600m Run

60 Double Unders

6 Deadlifts (275/185)

400 meter run

40 Double Unders

4 Deadlifts (275/185)

200m Run

20 Double Unders

2 Deadlifts (275/185)

 

 

 

THURSDAY 9/20

CROSSFIT:

SKILL: Turkish Get Ups

WOD:

One time through of:

35 Back squats (135/95)

30 Pull ups

25 Overhead Squats (135/95)

 

35 Front Squats (85/65)

30 Pull Ups

25 Overhead Squats (85/65)

 

35 Back Squats (65/45)

30 Pull Ups

25 Overhead Squats (65/45)

 

CROSSFIT:

10-8-6

Deadlifts (345/225)

Muscle Ups

Rest 10 minutes

Then:

“The Navigator”

5 Rounds for Time

15 Power Cleans (115/80)

15 Pull Ups

BASICS:

4 Rounds For Time:

50 Mountain Climbers

25 Sit Ups

CROSSFIT:

STRENGTH:

Back Squat: 3-3-3

Push Press: 3-3-3

Push Jerk: 3-3-3

WOD:

5 Rounds For Time:

200 foot sled push (1.5 x body-weight)

30 double unders