WOD

BURPEE PULL-UP   x   100

WOD

HANG POWER SNATCH   3 - 3 - 3 - 3 - 3  reps

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CROSSFIT KTOWN

WOD

Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

SKILL   =   PUSH-JERK

 

WOD

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WOD


3 ROUNDS


ATLAS STONE  142/92  x  as many reps as possible in 90 seconds.
ROPE CLIMB  x  as many reps as possible in 90 seconds.

REST AS NEEDED BETWEEN ROUNDS.

 

WOD

A.M.R.A.P  x  15


PULL-UP (STRICT)  x  7
OVERHEAD SQUAT  135/95   x  5
DOUBLES  x  30

WOD

BOX JUMP  x  100


10 ROUNDS


DEADLIFT  225/155  x  5
MUSCLE UP  x  2




PUSH - UP  x  100

SKILL     =     CLEAN 

WOD

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds
Ring dips

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WOD

A.M.R.A.P  x  7 MINUTES

WALL BALL  x  7

SUMO-DEADLIFT HIGH-PULL  75/50  x  7

 

WOD

5 ROUNDS

DUMBBELL THRUSTER  100/70  x  10

GHD BACK  x  10

GHD SIT UP  x  10

ROPE CLIMB  x  3

 

 

CLICK HERE TO PURCHASE GIFT CERTIFICATE

CLICK THE ABOVE LINK.

CLICK ONLINE STORE TAB.

CLICK GIFT CERTIFICATES/CREDIT.

CHOOSE THE PROGRAM YOU WANT.

 

WOD

A.M.R.A.P  x  12

POWER SNATCH  95/65  x  10
ROPE CLIMB  x  2

SKILL   =   DEADLIFT

WOD

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate). Post times to comments.

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

WOD

5 ROUNDS


CLEAN  205/140  x  2
GHD SIT-UP  x  10
KETTLEBELL SWING   53/35  x  20
GHD BACK  x  10


OLD SCHOOL COMPOUND.....WHERE THE WARRIORS WERE FORGED!!!

WOD
 

OVERHEAD SQUAT  =    FIND ONE REP MAX

 3 ROUNDS


OVERHEAD SQUAT  70% OF 1RM  x  5
STRICT PULL-UP   x  10
AIR SQUAT  x  20

WOD


7 ROUNDS


RING DIPS  x  7
PUSH PRESS  115/80  x  7
OVER BAR BURPEES  x  7

SKILL  =  ROPE CLIMB

WOD

"Thompson"

10 rounds for time of:

15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

Karianne Dickson 28:33 (65lb squat, 95lb carry), Kristan Clever 33:44 (65lb squat, 95lb carry), Kevin Montoya 39:38.

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U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.