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FQ: Handstand Push-up Practice: 3×5Kipping Handstand Push-up Practices 3×5
Rest 3 mins between sets.
* Practice strict, kipping, deficit, or progressions for Handstands and HSPU
Complete as many rounds as possible in 15 mins of:
6 Handstand Push-ups
12 Kettlebell Swings (70#/53#)
Run 200m
* Scale HSPU to DB press or box pike
Photo by @robcwilson @snoridgecrossfit
Team WOD: AMRAP 20 mins: Overhead Squats, Box Jumps, Toes-to-bars and RowAs a team of 2 complete as many rounds as possible in 20 mins of:
30 Overhead Squats (95#/65#)
30 Box Jumps (24″/20″)
30 Toes-to-bars
30/21 Row Calories
* As a team alternate work / rest
Complete as many rounds as possible in 15 mins of:
15 Overhead Squats (95#/65#)
15 Box Jumps (24″/20″)
15 Toes-to-bars
15/10 Row Calories
Photo by @robcwilson @snoridgecrossfit
Miles to Madison Ep. 21.01: Rich Froning, Haley Adams and Jonne Koski
Record your best Push Jerk 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
AMRAP 12 mins: Rows and Wall BallsComplete as many rounds as possible in 12 mins of:
Row 250m
10 Wall Balls (20#/14#)
Photo by @robcwilson @snoridgecrossfit
Bench Press : 4 Rep MaxRecord your best Bench Press 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135#/95#)
*Scale MU to 7 BMU or 14 C2B pull-ups each rd
Photo by @robcwilson @snoridgecrossfit
Sumo Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Deadlifts and RunsFor time:
21 Deadlifts (225#/155#)
Run 400m
18 Deadlifts
Run 400m
15 Deadlifts
Run 400m
12 Deadlifts
Run 400m
Photo by @robcwilson @snoridgecrossfit
Breaking: Move Fast Lift Heavy Face Disqualification After Failed Drug Test
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 x AMRAP 3 mins: Devil Press, DB Front Squats, and DB Push PressFor 4 cycles:
AMRAP in 3 mins of:
3 Devil Press, pick load
5 Dumbbell Front Squats, pick load
7 Dumbbell Push Press, pick load
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
* Choose two DB’s for Devil Press that you can keep the FS and PP unbroken
Photo by @robcwilson @snoridgecrossfit
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
50 AbMat Sit-ups
5 Burpees
40 AbMat Sit-ups
10 Burpees
30 AbMat Sit-ups
15 Burpees
20 AbMat Sit-ups
20 Burpees
10 AbMat Sit-ups
25 Burpees
Checkout: AMReps 2 mins: Max Double UndersAs many reps as possible in 2 mins of:
Max Double Unders
Photo by @robcwilson @snoridgecrossfit
Hero Week: Team WOD: Team DannyAs a team of 2 complete as many rounds as possible in 20 mins of:
30 Box Jumps (24″/20″)
20 Push Press (115#/75#)
30 Pull-ups
*Alternate work and rest. Partition reps as needed.
Complete as many rounds as possible in 20 mins of:
30 Box Jumps (24″/20″)
20 Push Press (115#/75#)
30 Pull-ups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. ~ www.crossfit.com
* Solo version is RX Danny
Photo by @robcwilson @snoridgecrossfit
Day 7 of “Week of Heroes” today.
This concludes our Week of Heroes. A tough week with some great, challenging workouts that honor true heroes from our military and first responder community.
Front Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hero Week: J.T.21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. “My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor ~ www.crossfit.com
Photo by @robcwilson @snoridgecrossfit
One of the oldest Hero workouts in CrossFit.
J.T. was killed when the helicopter he was on was shot down in Afghanistan as they were responding to reinforce LT Michael Murphy’s team in Operation Red Wings. A total of 11 Navy SEALs died that day.
Sam Briggs, Strict J.T. in 9:37 – [video]
Day 6 of “Week of Heroes” today.
Upcoming: Danny
Sumo Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run 100m
* DL Load – Use your BW for RX
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. ~ www.crossfit.com
Photo by @robcwilson @snoridgecrossfit
Day 5 of “Week of Heroes” today.
Upcoming: J.T., and Danny