5.04.2017

FUNday

In TEAMs of 2...

AMRAP in 20min of:
  10 KB Swings (53/35)
  10 OH Lunges (25/10)
  10 Pull-UPs

*TEAM Members alternate after every movement


USS Fechteler (DE-157)
Launched on Apr. 22, 1943 and commissioned on July 1, 1943 USS Fechteler DE-157 after completing her shakedown cruise went into the North Atlantic to escort convoys across U-boat infested waters. While sailing as an escort for convoy GUS-38 on May 5, 1944 Fechteler was hit by a torpedo fired by U-967, the ship broke in half and sank thirty minutes later taking twenty-nine men with her, the survivors were picked up by USS Laning DE-159 and other nearby ships.


5.03.2017

Thursday

EMOM for 12min:
  EVEN: 20 Hollow Rocks
    ODD: 12 1arm KB Squat Cleans*

*KB Weight will be discussed in class, 6L-6R


5.02.2017

Wednesday

AMRAP in 24min of:
  10 Dips
  15 Wallballs
  20 Double Unders
  Building RUN

Gym Etiquette complements of Eximo CrossFit

5.01.2017

Tuesday

DB Bench Press: 6-6-6-4-4
Weighted Chin-UPs: 4-4-4-4-4


4.30.2017

Monday

4 Rounds for TIME:
  500m ROW
  10 Push Press
  10 Front Squats

RX= 95/65