November 13, 2018

Complete with a partner at a moderate pace  

AMRAP in 15 minutes of: 

Partner 1: Bike at consistent pace  

Partner 2: 5 strict pull-up + 10 push-up + 14 lunges  

rest 1 minute  

AMRAP in 15 minutes of: 

Partner 1: Row at consistant pace

Partner 2: 5 burpee + 10 step up 20” + 40 single unders

Switch after partner 2 completes a round

stay moving at same pace throughout.    

No score  

 

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November 12, 2018

Happy Veterans Day! 

 "Holleyman"

30 rounds for time of:

5 Wall ball 20/14

3 Handstand push-ups

1 Power clean 225/155

score total time

 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

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November 9, 2018

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"Blake"

Four rounds for time of:

100 foot Walking lunge with 45/25 plate held overhead

30 Box jump, 24/20

20 Wallball 20/14

10 Handstand push-ups

score total time

 U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman

 

November 8, 2018

Continue until you fail to complete the work in the prescribed minute

Minute 1: 3 muscle up

Min 2: 2 Burpees

Min 3: 3 muscle up

Min 4: 4 Burpees

Min 5: 3 muscle up

Min 6: 6 Burpees

Min 7: 3 muscle up

Min 8: 8 Burpees

Score total reps completed

you will go until you fail both movements.  For example if you fail the muscle ups in round 5 you will then rest during the odd minutes until you fail the burpees.   

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November 7, 2018

A) AMRAP in 5 minutes of:
Buy in: 100 Double Unders
Immediately Into…
12 Power Snatch 75/55
4 Burpee Box Overs 24/20

score total reps

Rest 5 Minutes

B) AMRAP in 5 minutes of:
Buy in: 100 Double Unders
Immediately Into…
8 Power Snatch 95/65
4 Burpee Box Overs 24/20

score total reps  

Rest 5 Minutes

C) AMRAP in 5 minutes of:
Buy in: 100 Double Unders
Immediately Into…
4 Power Snatch 135/95
4 Burpee Box Overs 24/20

score total reps

Weightlifting class at 5:30pm

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October 29, 2018

Bert

For time:
50 burpee
400-m run
100 push-up
400-m run
150 walking lunge
400-m run
200 squat
400-m run
150 walking lunge
400-m run
100 push-up
400-m run
50 burpee

we will do this workout in pairs. splits reps however with one person working. run together. you may do it alone if you wish, but it is not recommended for people without experience with such high volume.

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

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