Community. Coaching. Caring.
2 rounds for time of:
Row 1000m
30 Thrusters, 75/55 lbs
20 Burpees
10 Push Up (Rings)
Back Squat 6-6-6-6Back Squat 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 7 mins of:
12 Hang Power Cleans, 135/95 lbs
10 Back Squats, 135/95 lbs
8 Shoulder-to-Overheads, 135/95 lbs
Use one bar. Clean from floor.
Big thanks to both Joe and also to Rob W. for the photography used to get the site stocked with eye-catching pictures that tell the story of our gym and community. Hope you enjoy it and if you have any feedback please let us know!
“Zach Forrest: ‘CrossFit Is My Future’” – CrossFit Journal [video]
Results
Bench Press 5-5-3-3-1-1-1Bench Press 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
50 Wall Balls, 20/14 lbs
50 AbMat Sit-ups
50 Box Jumps, 24/20 in
50 Double Unders
50 Walking Lunges
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use the 5×5 to warm up to a heavy set of 5 prior to Hero WOD. Not a 5RM.
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use the 5×5 to warm up to a heavy set of 5 prior to Hero WOD. Not a 5RM.
“Rankel”
Complete as many rounds as possible in 20 mins of:
6 Deadlifts, 225 lbs
7 Burpee Pull Ups
10 Kettlebell Swings, 2 pood
Run, 200 m
Post total rounds.
USMC SGT John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
Overhead Squat 2-2-2-2-2Overhead Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many rounds as possible in 10 minutes of:
3 Muscle-ups
5 Handstand Push-ups
200 m Run
Post total rounds.
Sccale: MU to 3 Ring Dips or 3 Jumping MU (minimize jump, focus on Dip). Scale: HSPU to pike off box/floor or strict press KB/DB.
Every 1 min for 7 mins do:
2 Back Squats, pick load
Share a rack, share a barbell/load. Change quickly if needed, one person goes on :00 and one goes on :30
Every 1 min for 10 mins do:
1 Squat Snatch
1 Hang Squat Snatch
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
