Funday

Jenny

Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Thursday

Using a running clock... Fight Gone Bad style
Complete 4 Rounds for Max Reps

1:00 Row for Calories 

1:00 Double Unders

1:00 Wallballs (20/14*, 10/9")

1:00 Rest

After SEALs Were Told Not to Wear 'Don't Tread on Me' Symbol, Navy Snagged These Sweet Uniforms

Wednesday

Take 15min to establish a 1RM in the Clean & Jerk

              then...

Every Minute on the Minute for 10min
   EVEN- 2 Clean & Jerks (70% 1RM)
     ODD- 2 Turkish Get-Ups (53/35*)

Seven Reasons Why You Should Lift Heavy Weights 

Tuesday

Complete As Many Rounds As Possible in 15min of:

   Pull-Ups – 5 reps
   Clapping Push-Ups – 10 reps
   Shin Hops – 10 reps

From Cream of the Crop to Fat Cop: You Are Just Being Lazy

Monday

For Time:

30 Back Squats
25 Burpees
20 Ground to Overhead
25 Burpees
30 Back Squats

*Note: Weight for men is up to 135lb. and women 95lb. The weight will be starting from the ground. Front Squat will also be a “Rx’d” modification for this workout. This workout comes from CrossFit 1850, which is a CrossFit Law Enforcement Affiliate at the Oregon City Police Department.