AMRAP 30 MIN
Run 1,000 meters
200-m farmers carry (45#/35#)
dumbbell waiters walk, 50 meters, right arm (45#/35#)
dumbbell waiters walk, 50 meters, left arm (45#/35#)
2017 06 22
2017 06 21
Burpee + back-squat ladder (185#130#)
*Take back squat from the rack
Rest 3 minutes
Burpee + shoulder-press ladder (115#/85#)
*Take shoulder press from floor
Rest 3 minutes
Burpee + deadlift ladder (245#/170#)
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
2017 06 20
2017 06 19
2017 06 18
“Paul Pena”
7 rounds, each for time of:
100-meter sprint
19 kettlebell swings (70#/53#)
10 burpee box jumps (24″/20″)
Rest 3 minutes
Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia.
2017 06 16
2017 06 15
2017 06 14
For time
50 box jumps (24″/20″)
50 jumping pull-ups
50 kettlebell swings (44#/26#)
50 walking lunge steps
50 knees-to-elbows
50 push presses (45#/35#)
50 Good Mornings (45#/35#)
50 wall ball shots (20#/14#)
50 burpees
50 double under’s
2017 06 13
TEAMS of 2
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
200 M Run
3/4 body-weight clean
2017 06 12