Workout:
For Time:
300 Air Squats
200 Kettlebell Swings
100 Pull Ups
Partition as desired
Workout:
For Time:
300 Air Squats
200 Kettlebell Swings
100 Pull Ups
Partition as desired
Preview of workouts for the week of 2/15/2021.
Monday 2/15: Row/Bike, Goblet Reverse Lunge, DU
Tuesday 2/16: OHS
Wednesday 2/17: Air Squat, KBS, Pull Ups
Thursday 2/18: Bike/Row
Friday 2/19: Kipping HSPU, Front Squats
Saturday 2/20: TBD
Sunday 2/21: CrossFit WOD “El Rey”
WODs are subject to change.
Strength/Skill
5x Max HSPU
3x Max DB Shoulder Press
Workout:
3 Rounds For Time
5 Bar Muscle Ups
100 Double Unders
Workout:
10 Rounds for Time:
15 American KBS
10 Box Jumps
Hero WOD “Wittman”
Seven rounds for time of:
15 Kettlebell swings (35/53)
15 Power cleans (95/65)
15 Box jumps, 20/24″ box
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.
He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
The “Wittman” Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, February 10, 2011
Skill/Strength:
5 Rounds
1:15 American KBs
45s Rest
Workout
21-15-9
Cals Bike/Row
Deadlift
Workout:
AMRAP – 30 minutes
400m Row
30 Box Jumps
20 Wall Balls
Skill/Strength:
3×12 Deadlift, building
Workout:
5 rounds
12 Pull Ups
12 Reverse Lunges (6 each side)
50 Double Unders
Preview of workouts for the week of 1/25/2021.
Monday 1/25: Pull Ups, Reverse Lunges, Double Unders
Tuesday 1/26: Push Ups, Toes to Bar
Wednesday 1/27: Row, Bow Jumps, Wall Ball
Thursday 1/28: TBD
Friday 1/29: Row, Thruster, Clean and Jerk
Saturday 1/30: TBD
Sunday 1/31: Hero WOD TBD
WODs are subject to change.
CrossFit Hero WOD “TK”
AMRAP in 20 minutes
8 Strict Pull-Ups
8 Box Jumps (36/30 in)
12 Kettlebell Swings (70/53)