In TEAMs of 2
In TEAMs of 2, alternate tasks to complete as many rounds and reps as possible in 20 minutes of:20 KB Swings (53/35*)
20 Wallballs (20/14*- 10/9")
20 KB 1-Arm Snatches (53/35*)
1.07.2015
Thursday
BENCH: 3, 3, 3 (70-75% 1RM)
then...
10 rounds for time of:
15 Deadlifts (135/95*)
15 Push-Ups
*Don't get lazy on the Deadlifts! Proper form must be maintained!
We need to start pushing society back toward respecting L.E. and highlighting all the good we do.
1.06.2015
Wednesday
CROSSFIT GAMES OPEN 12.3 (AMRAP – ROUNDS & REPS)
18-Minute AMRAP of:
15 Box Jumps, (24, 20″)
12 Shoulder-to-Overhead (115, 75*)
9 Toes-to-Bar
18-Minute AMRAP of:
15 Box Jumps, (24, 20″)
12 Shoulder-to-Overhead (115, 75*)
9 Toes-to-Bar
1.05.2015
Tuesday
Funeral Held for Second Slain NYPD Officer
Front Squat
6, 6, 6, 6, 6
*Complete on a 3min interval @ 70% 1RM
then...
4 Rounds for Time:
20 Double Unders
20 Hollow Rocks
Front Squat
6, 6, 6, 6, 6
*Complete on a 3min interval @ 70% 1RM
then...
4 Rounds for Time:
20 Double Unders
20 Hollow Rocks
“The hardship of the exercises is intended less to strengthen the back than to toughen the mind. The Spartans say that any army may win while it still has its legs under it; the real test comes when all strength is fled and the men must produce victory on will alone.”
1.04.2015
Monday
"The Chief"
Complete the following 5 Times
1 minute Rest between efforts
Max rounds in 3 minutes of:
3 Power Cleans (135/95*)
6 Push-ups
9 Squats
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Complete the following 5 Times
1 minute Rest between efforts
Max rounds in 3 minutes of:
3 Power Cleans (135/95*)
6 Push-ups
9 Squats
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
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