It’s that time again!
MAX WEEK!
Use as much of the hour as you need to find a
1 Rep MAX
for
BACK SQUAT
*This is MANDATORY so we can get everyone on the same page
and we can all start a new strength program together.
Come with a good attitude and an open mind!
**If time permits:
“Grace”
30 Clean & Jerks (135/95)
[Optional]
First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province
“Manion”
7 Rounds For Time
400 meter Run
29 Back Squats (135/95 lb)
THIS WOD WAS PERFORMED BY MOST OF THE CF COMUNITY ON 4/29. IF YOU GUYS WOULD LIKE TO DONATE OR BUY MERCHANDISE TO SUPPORT THIS FOUNDATION.
https://www.travismanion.org/
Naval Special Warfare Operator 1st Class Charles Keating IV, based out of Coronado, CA, died May 3, 2016 in northern Iraq. The Navy SEAL was advising Kurdish forces when he and other U.S. troops comprising a rescue force joined a battle that had been raging for two hours against 125 Islamic State fighters. Keating earned numerous awards and decorations including the Bronze Star Medal and Silver Cross.
Hero WOD
20 min AMRAP
5 Pull Ups
3 Wall Walks
16 Burpees
IF YOU GUYS WOULD LIKE TO DONATE OR BUY MERCHANDISE TO SUPPORT THIS FOUNDATION.
http://www.chuckheavy.org/
Skill/Strength
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Snatches + 3 Overhead Squats
Minute 2 – Rest
Minute 3 – 5 Squat Snatches
Minute 4 – Rest
(Round 1-4): 60-65-70-75%
WOD
AMRAP 15:
10 Power Snatches (135/95)
20 Wallballs (30/20)
40 Heavy Rope Double Unders
Skill/Strength
Pausing Overhead Squats
5 x 1 @ 60%
10 Second Pause in bottom of squat
WOD
5 Rounds For Time:
10 Alternating Dumbbell Power Snatches (45/25)
40 Double Unders
20 Toes to Bar
40 Double Unders
We will be closed Monday, April 30, 2018.
We will resume normal operations on Tuesday, May 1st.
Thank you.
U.S. Army First Lieutenant Omar Vazquez, 25, of HaMileton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.
“OMAR”
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
Skill/Strength
Pause Front Squat
Heavy Single
WOD
4 Rounds, On the 4:00:
12 Thrusters (95/65)
15/12 Calorie Bike
200 Meter Sprint
Skill/Minutes
Snatch Strength
Athlete pick weights
0-5: Heavy Triple Overhead Squat
Minutes 5-10: Heavy Double Snatch Balance
Minutes 10-15: Heavy Single Hang Squat Snatch
WOD
5 Rounds:
400 Meter Run
15 Overhead Squats (155/105)
