Monday

January 28,2019

wod:  e2m 

10 touch n go power clean 135/95

8 tngo power clean 155/105

6 tngo power clean 185/135

4 tngo power clean 205/145

2 tngo power clean 225/155

rx+- start at 155 and end 245/165

or start at 185 and end at 265/185

 

wod:  

3 rounds for time: 

400 m run  

8 squat clean 135/95

8 burpee over bar  

 

post wod abs

100 sit-ups  

Chipper Friday

Wod

30 seconds of work

30 seconds of rest until all reps are completed, must complete each movement before moving onto the next

60 Thrusters 75/55

50 Box jumps 24/20

40 Back rack lunges 75/55

30 Toes to bar

20 Power snatch 75/55

Post Wod

Muscle up practice

Wednesday

Lift

Take 15 minutes to complete

7 sets of 3 reps

Dead lift

Wod

10 Minute Amrap

10 Pull ups

10 Burpees

Post Wod

Handstand walk and or hold practice

(feel free to grab a buddy for a spotter)

Hero Tuesday

Wod

Havana

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.