21 Guns CrossFit

5.16.2016

Tuesday

Power & Grace

4 Sets of 7/13 FS/BS:

7 Front Squats - 13 Back Squats (65% FS 1RM)

*Complete a set every 3min

4 Sets of Weighted Pull-UPs

5-5-5-5

*Complete a set every 3min

5.15.2016

Monday

AMRAP in 20min of:

10 Hang Cleans (95/65*)

10 Push Press

20 Box Jumps (24/20")

400m Run

"Meditation is surprisingly straight-forward. It's our expectations and preconceptions of it that make it complicated."

-Andy Puddicombe

5.12.2016

2 Rounds for Time:
400 Meter Run
50 HR Push-UPs
400 Meter Run
50 KB Snatches (53/35)
400 Meter Run
50 Sit-Ups
400 Meter Run
50 Goblet Squats
400 Meter Run
50 Double Unders
400 Meter Run
50 Box Jumps (24/20)

*Complete the Run together, partition the reps as you wish

Each spring, thousands join together in Washington, DC at the National Law Enforcement Officer Memorial to pay tribute to the law enforcement professionals who serve today and those who have made the ultimate sacrifice in the name of public safety.

You can watch the Candlelight Vigil webcast streaming live on;

Click here on May 13 and watch the Vigil together and honor those we’ve lost.

5.11.2016

Thursday

Every 2min alternate between the following for 20min:

Push Jerk 5 Reps
Floor Press 5 Reps

*GO heavy & use the racks

5.10.2016

Wednesday

3 Rounds for TIME:

400m Run

15 Pull-UPs

30 KB Swings (53/35*)

The Empire State Building in New York City was lit purple and blue Thursday night in honor of Police Memorial Week and those who have fallen in the line of duty.