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Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 chin ups
10 GHD sit ups
10 good mornings
10 squats
Strength:
Deadlifts 5-5-3-3-3
30 straight leg deadlifts (135/95)
WOD:
10-15-20
Deadlifts (225/155)
Lateral burpees
Supine ring pull ups
100 meter sled drag after each round (95/65)
For time.
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 toes to bar
10 back extensions
10 squats
Strength:
Shoulder press 5-5-3-3-3
WOD:
"Jack"
10 push press (115/75)
10 ketlle bell swings (53/35)
10 box jumps (24 inch)
AMRAP 20 minutes
Then: 10 Turkish Get Ups per side (35/25)
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 pull ups
10 abmat sit ups
10 leg raises on GHD
10 meter high step
10 squats
Strength:
Back squat 5-5-3-3-3
WOD:
6 front squats (165/105)
6 handstand push ups
Run 400 meters
AMRAP 15 minutes
Rest day or make up one of the past five WODs.
Congratulations to the CrossFit East Cobb Endurance Team for completing the MT Cheaha 50K.
From left to right: Mike Wilson, JP Wilson, Tom Nicodemus, Jason Sobczak, Amy Weber.
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 pull ups
10 abmat sit ups
10 back extensions
10 squats
15 second L sit
Strength:
Power cleans 5-5-3-3-3
WOD:
Run 250 meters with sandbag (50/35)
10 hang power cleans (95/65)
10 dumbell rows per side (45/25)
10 wall bals (20/14)
AMRAP 25 minutes
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 toes to bar
10 good mornings with pvc pipe
10 squats
Strength:
Bench press 5-5-3-3-3
30 dips
WOD:
25 true push ups
25 GHD sit ups
25 sledge hammer swings (16/10)
25 ball slams (25/15)
4 rounds for time.
Then: 2 minute plank
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 ball slams (25/15)
10 abmat sit ups
10 back extensions
10 squats
15 second L sit
Strength:
Deadlifts 5-5-3-3-3
WOD:
Run 1 mile AFAHP
Then:
30 deadlifts (275/185)
30 knees to elbows
30 straight leg deadlifts (135/95)
30 box jumps (24 inch)
Post mile time and total time including mile to whiteboard.
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 chin ups
10 GHD sit ups
10 good mornings
10 squats
Strength:
Shoulder press 5-5-3-3-3
WOD:
21-15-9
Shoulder press (95/65)
Kipping pull ups
Burpees
For time.
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 abmat sit ups
10 back extensions
10 squats
15 second L sit
Strength:
Back squats 5-5-3-3-3
WOD:
Row 250 meters
15 back squats (135/95)
12 lateral ball slams (25/15)
9 kettle bell swings (53/35)
6 clapping push ups
AMRAP 20 minutes
