W.O.D
Complete 21-15-9 for time of:
Row 500m
OHS 115lbs/75lbs
Box Jumps 30″/24″
Wall Ball Shots 20lbs/14lbs
Post time to comments.
****Start each round by rowing 500m then do 21 reps of each exercise, row 500m then 15 of each etc.****
W.O.D
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
***NO CLASSES TODAY BECAUSE I AM HEADING DOWN TO CHARLESTON FOR THE WV GAMES THIS WEEKEND! HAVE A GREAT WEEEKEND EVERYONE!***
W.O.D
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
***Sorry there will be NO 5:45AM CLASS TODAY!***
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
W.O.D
Complete as many rounds in 20 minutes as you can of:
5 Burpees
10 KB Swings 53lbs/35lbs
15 Sit-ups
Post rounds and fractions of rounds completed to comments.
****Jeremy is interested in doing the nutritional seminar September 12th (Sunday). If you were one of the people who contacted me about attending, please let me know if this will work for you!!! Thanks!****
INVINCIBLE IGNORANCE VIDEO FROM CROSSFIT JOURNAL
W.O.D
For time:
150 Double Unders
Then
OHS 5 X5 @ 80%
Front Squat 5 x 5 @ 80%
Post time comments.
W.O.D
Complete for time:
Run 1 mile
30 Turkish Get-ups (15each) 53lbs/35lbs
30 SDHP 75lbs/55lbs
30 HSPU
30 Squat Snatch 75lbs/55lbs
30 Toes to Bar
30 Squat Cleans 75lbs/55lbs
30 Chest to Bar Pull-ups
Run 1 Mile
Post time to comments.
W.O.D
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Post time to comments.
W.O.D
“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.
Post time to comments.
W.O.D
Complete 3 rounds for time of:
Run 400m
15 Squat Snatch 95lbs/65lbs
30 KB Swings 53lbs/35lbs
Post time to comments.
W.O.D
“Kalsu”
On the minute:
Complete 5 burpees and perform max rep 135/95 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. ***There is a 20 minute time cap on this workout, so bring the intensity and go as hard as you can!***
Post the total number of thrusters completed in 20 minutes.
Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ‘68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.
***Also if you are going to compete in the WV Games you need to email Jeremy at coachj@firebreatherfitness.com and let him and send him your entry fee. THERE WILL BE NO REGISTRATION THE DAY OF THE GAMES!!!!!***
***Also we have an opportunity to bring Jeremy Mullins in to do a nutrition seminar in the near future to discuss your diet! Jeremy is CrossFit Headquarter’s Nutrition guy so this would be very beneficial to everyone! You will be required to get your blood work done to participate in the seminar so we can work together to adjust your diet based on what your labs results indicate. Cost will be around $100, which includes you blood work! Please let me know if you are interested so I can let him know if he should come on not! I would like to get at least 10 people to sign up so it is worth his while to make the trip here!!!!***
