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TRUE GRIT TUESDAY

4/30/2018

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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.


Picture
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RUNNING CLEAN MONDAY

4/29/2018

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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

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HERO WOD FRIDAY

4/26/2018

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Picture
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.
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DEADLY COMBO TUESDAY

4/23/2018

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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


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CLEAN UP MONDAY

4/22/2018

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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
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TABATA FRIDAY

4/19/2018

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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
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PRESS THE BAR THURSDAY

4/18/2018

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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

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DROP DEAD WEDNESDAY

4/17/2018

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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

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MR CLEAN TUESDAY

4/16/2018

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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
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BURNER MONDAY

4/15/2018

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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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