WOD – 31JUL15

WOD 1 Coach Bass

WOD:

“WOD 1″
For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups

REST 2 MIN

WOD 1

Burpee penalty: 1 burpee for each second difference between the 2 rounds

NO SANDBAGGING!!

Post your results to the Whiteboard.

WOD – 30JUL15

NUKES

WOD:

“Nukes”

8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps

Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps

Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max reps

Do not rest between rounds. Post run times and reps completed for each exercise.

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

Post your results to the Whiteboard.

WOD – 29JUL15

Travis BS

Skill:

Back Squat
Find your 3 rep max.
5-5-3

WOD:

For Time

25 Back Squats (95/65)
25 Abmat Sit Ups
25 Double Unders
25 Box Jumps (24/20)
25 Sumo Deadlift High Pull (95/65)
25 Box Jumps (24/20)
25 Double Unders
25 Abmat Sit Ups
25 Back Squats (95/65)

Post your results to the Whiteboard.

WOD – 23JUL15

CrossFit24BG Logo

Skill:

Squat Snatch

WOD:

30 min EMOM

Min 0-10: 3 Squat Snatches (65% of 1rm) + 1 C2B Pull Up
Min 11-20: 2 Squat Snatches (75% of 1rm) + 2 C2B Pull Up
Min 21-30: 1 Squat Snatches (85% of 1rm) + 3 C2B Pull Up

Post your results to the Whiteboard.

WOD – 14JUL15

Bryan I

Skill:

Front Squat Tempo
5-5-3

3 sec down/ 3 sec hold @ bottom/ explode up!

WOD:

4 rds of:

2 min AMRAP

100m Row
Max Rep Front Squats (115/85)
rest 2 min

Score = reps of Front Squats

Post your results to the Whiteboard.