In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Skill:
Box Jumps
Workout:
For Time:
21-15-9
Toes 2 Bar
Box Jumps
Workout:
6 Rounds
5 Snatch 135/95
400m Run
5 Front Squats 135/95
25 Slam Balls
100m Med Ball Carry
Strength:
Build to a Heavy 3-Rep Deadlift
Workout:
AMRAP x10 Minutes
5 Bent Over Rows*
10 Hand Release Push-Ups
15 Air Squats
*Bent Over Row weight should allow for unbroken reps
Strength:
15-12-12-10
Bent Over Rows
Workout:
3 Rounds For Time:
400m Run
30 Box Jumps 24/20
20 Tuck-ups
“NCX Baseline I”
Strength:
Establish a Heavy 3-Rep Power Clean
Workout:
AMRAP x 12 Minutes
250m Row or 12/10 Cal Bike
9 Power Cleans
6 Push Press
Level Method Modification – Weightlifting Level
Br and Up – 115/75
P to P III – 75/55
Bl to Bl III – 65/45
O3 and Below – 45/35
Hero WOD – “Danny”
AMRAP in 20 minutes
30 Box Jumps (24/20 in)
20 Push Presses (115/75 lb)
30 Pull-Ups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.
Daniel is survived by wife Jenni and daughter Jojiye.
The “Danny” Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, April 16, 2009 (090416).
6 Rounds
400m Run
6 Chest to Bar Pull Ups
12 Back Squats 115/75
100m Farmer Carry (2 dbs, kbs, plates)
6 Diamond Push Ups
12 Deadlifts
STRENGTH:
7-5-5-3-3*
Thruster
WORKOUT:
For Time
21-18-15-12-9-6
Thrusters
*Complete 15/12 Cal Row after each set.
STRENGTH:
6-6-6-6
BB Bent Over Row
WORKOUT:
3 Sets For Max Reps
1:00 BB Bent Over Rows
-Rest :15-
1:00 Hand Release Push-ups
-Rest :15-
1:00 Plate G2OH 45/35
-Rest :15-
1:00 Hollow Rocks
-Rest :15-
STRENGTH:
Find 10RM Back Squat
Workout:
AMRAP x 12 Minutes
100m Run
8 Back Squats
6 Hang Power Cleans
Level Method Modifications: Weightlifting
Purple and Up – 95/65
Blue to Blue 3 – 65/45
Orange 3 and Under – 45/35
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
