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Tuesday, May 1 HERO WOD - HOLBROOK (10RFT) 5 Thrusters 115/85 10 Pull-up 100m Sprint 1 Min Rest US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook. 
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Monday, April 30
Strength - Front Squat (20 Min to establish 1RM) WOD - For Time 800m run 21 Power Cleans 135/95 400m run 15 Power Cleans 155/115 200m run 9 Power Cleans 185/135  Friday, April 27
HERO WOD - Bowen (3RFT) 800m run 7 DL 275/185# 10 Burpee PU 14 Single Arm KB Thrusters (53/35) (7 each arm) 20 Box Jumps 24/20” Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah. "Bowen" was first posted on crossfit.com as the workout of the day for 2015/03/08. Tuesday, April 24
Skill - Ring Dip WOD - For Max Reps each Rd On a 15-minute clock, for max reps each round: From 0:00-3:00, run 400 meters then do T2B Rest 1 minute From 4:00-7:00, run 400 meters then do 255/185# DL Rest 1 minute From 8:00-11:00, run 400 meters then do T2B Rest 1 minute From 12:00-15:00, run 400 meters then do 255/185#DL Monday, October 23
Strength - Squat Clean (20 Min to establish 1RM) WOD - 10 Min AmRap 25 Thrusters 45/35 1 RC *****increase RC each round Friday, April 20
Skill - GOAT Work (10 Min EMOM) GOAT 1 - Even GOAT 2 - Odd EWOD - Tabata x 8 each Cal Row Rest 3 Min DU Rest 3 Min Cal Assault Rest 3 Min Burpee Rest 3 Min SIt-up Thursday, April 19
Strength - Press (20 min to establish 1RM) WOD - 3RFT -5 Strict Pull-ups -10 HR Push-ups -20 Air Squats -10 Push Jerk 155/115 Wednesday, April 18
Deadlift 20 min to establish 1RM) WOD - For Time 21.15.9 Cal Row KBS 53/35 Goblet Squat 53/35 Pull-up Tuesday, April 17
Strength - Bench Press 20 min to establish 1RM) WOD - For Time 5 Power Cleans 155/105 400m run 4 Power Cleans 185/125 300m run 3 Power Cleans 205/135 200m run 2 Power Cleans 225/145 100m run 1 Power Cleans 255/165 ***add weight after each run Monday, April 16
Strength - Back Squat (20 Min to establish 1RM) WOD - 10 Min Ladder 2.4.6....Burpee 30 DU 2.4.6.....HSPU Keep increasing by 2 until time cap |
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