Workout of the Day
Complete any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted.
Transfer your data from here.
THURSDAY 180705
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Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. This Hero workout was originally posted on the CrossFit main site as the workout of the day for Friday, July 4, 2014
Workout of the Day
“Bell”
3 rounds for time of:
185/130 lb. deadlifts, 21 reps
15 pull-ups
185/130 lb. front squats, 9 reps
Compare to 171211
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WEDNESDAY 180704
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Workout of the Day
Split Jerk
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
Compare to 180322
Post your scores to the Whiteboard.
TUESDAY 180703
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Workout of the Day
4 rounds for max reps of:
90 seconds 3/4 bodyweight back squat
45 seconds hip extension
45 seconds burpee
Rest 90 seconds between rounds
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MONDAY 180702
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Workout of the Day
Complete as many reps as possible during 1 minute intervals of the following movements:
Row (calories)
Push-ups
Sit-ups
Squats
Rest
Pull-ups
Bench dips
Leg raises
Wallball shots, 20 lbs. @ 10’/ 14 lbs. @ 9′
Rest
Strict pull-ups
Ring dips
GHD sit-ups
115/75 lb. Front squat
then, cashout with:
4 minute Tabata row (calories)
Tabata refers to successively repeated intervals of 20 seconds of high intensity work followed by 10 seconds of rest/ low intensity work. Score is total number of calories rowed during all high intensity intervals combined.
Post your scores to the Whiteboard.
FRIDAY 180629
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Workout of the Day
Complete any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted.
Transfer your data from the week from here.