Friday, June 7, 2019

Rolling into the weekend

Rolling into the weekend

Every minute on the minute for 10 minutes with the same loads do:
Hang Power Snatch + Overhead Squat, then

How high up the ladder can you go in 10 minutes of:
1 Handstand Push-up (15's+ABMAT/10's+ABMAT)
1 Pull-up
1 Burpee 
2 Handstand Push-ups
2 Pull-ups 
2 Burpees 
3...3...3...4...4...4...5...

First 5 rounds pull-ups & HSPU's are strict.

For Rx+ do HSPU's on 45's+ABMAT/25's+ABMAT & CTB Pull-ups. Burpees are burpees.

Extra: Deadlift 3-3-3-3-3... (off elevation if desired; not all out; no belts)

Saturday, June 1, 2019

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

In teams of 2 (solo do 30-20-10 reps)
Rx
800 meter Run or Row
50 Push Presses (pick load)
50 Front Squats (same bar)
800 meter Run or Row
35 Push Presses
35 Front Squats
800 meter Run or Row
20 Push Presses
20 Front Squats

Rx+
"Coffey"
For time:
Run 800 meters
50 Back squats (135/83)
50 Bench presses (same bar)
Run 800 meters
35 Back squats (135/83)
35 Bench presses (same bar)
Run 800 meters
20 Back squats (135/83)
20 Bench presses (same bar)
Run 800 meters
1 Muscle-up (just 1 per team)

Friday, May 31, 2019

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.  Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Warm-up with Hang Power Snatches, then

Rx
1 Deadlift (pick load)
7 Toes To Bar
11 Burpees

Rx+ "Marston" 
How many rounds can you do in 20 minutes of:
1 Deadlift (405/273 or pick loads)
10 Toes To Bar 
15 Burpees

Thursday, May 30, 2019

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

For time:
Rx (30 min cap)
50 calorie Row (40 for ladies)
40 Thrusters (45/33)
30 Pull-ups
40 Wall Balls
50 calorie Row

Rx+ "Hildy" (40 min cap):

100 calorie Row (75 for ladies)
75 Thrusters (45/33)
50 Pull-ups
75 Wall Balls 
100 calorie Row (75 for ladies)

Go in teams of 2 for Rx+ if desired. Vest is optional (cap doesn’t change).

Wednesday, May 29, 2019

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.  We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

How many rounds can you do in 20 minutes of:
Rx
2 Handstand Push-ups (10’s+ABMAT/ABMAT, first 5 rounds strict)
4 Ring Rows (slow; false grip if possible)
8 Swings (55/35 or pick loads)

Rx+ "Nate"

2 Ring Muscle Ups 
4 Handstand Push-ups (15’s+ABMAT/10’s+ABMAT; first 5 rds strict)
8 Swings (70/53)