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1 Hang Squat Clean + Front Squat, pick load
Every 2 mins for 10 mins.
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
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Log your best Deadlift 2 rep max lift.
Only log the heaviest 2 rep, do not include sets prior to it.
Hero Week: Donny21-15-9-9-15-21 reps, for time of:
Deadlift (225/155)
Burpee
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
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Record your best Back Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
Hero Week: Holbrook10 rounds, each round for time, of:
5 Thrusters (115/75)
10 Pull-ups
Sprint 100m
Rest 1 min between each round.
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
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Push Press 4-4-4Push Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
10 Push Press (115/80)
10 Kettlebell Swings (53/35)
10 Box Jumps (24″/20″)
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
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5 rounds for time of:
Run 200m
3 Hang Squat Snatches (Pick load)
4 Muscle-ups
Rest 1 min
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Congrats to Mason and Emily on their healthy new baby boy Baker who was born on June 26th! Welcome to parenthood!
Log your best Deadlift 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
Pt. 1: AMRAP 5 mins: Deadlifts and T2BComplete as many rounds as possible in 5 mins of:
5 Deadlifts (225/105)
5 Toes-to-bars
Complete as many rounds as possible in 5 mins of:
10 Single Dumbbell Box Step-ups – Pick load (24″/20″)
20 Double Unders
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Dumbbell Bench Press 10-10-10Dumbbell Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Devil Press, 50/35 lbs
Air Squat
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Annie Sakamoto’s CrossFit Santa Cruz Central Closes Its Doors
Record your best Back Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
Complete as many rounds as possible in 15 mins of:
9 Handstand Push-ups
12 Thrusters (75/55)
Run 200m
Opt. 2: Jordan Challenge: AMRAP 15 mins: Push Jerks, Thrusters, and RunComplete as many rounds as possible in 15 mins of:
9 Push Jerks (75/55)
12 Thrusters (75/55)
Run 200m
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Pt. 1: Team WOD: Row, Power Snatches, Box Jump Overs, Overhead Walking LungesAs a Team of 2 complete 50-40-30 reps for time of:
Calorie Row
Power Snatches (75#/55#)
Box Jump Overs (24″/20″)
Overhead Walking Lunges w/ Bumper (45#/25#)
* One partner works while one rests, break reps up with partner.
Post total time.
25-20-15 reps, for time of:
Row Calorie
Power Snatch (75/55)
Box Jump Over (24″/20″)
Bumper Overhead Walking Lunge (45/25)
Log your best Power Snatch 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
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