“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.”
-Ralph Waldo Emerson-
Everyone loving some lunges!!
WOD
For Time:
Row x 1000m
Wall Ball x 50
Pullup x 25
SKILL
5 Rounds of:
Static Ring Hold x 10sec
LIFT
Power Snatch
3-3-3-3-3
The “JENK” killin it at the Fresh Meat CrossFit Comp
REST DAY
Make up any WODs, Skills or Lifts you missed this week.
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.
He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.
TEAM WOD
“BRADLEY”
For Time
10 Rounds of:
Run x 100m
Pullup x 10
Run x 100m
Burpee x 10
Raph
WOD
For Time:
Plate Run x 200m
Lunge with a Plate Overhead x 25-Each Leg
Plate Run x 200m
Plate Ground to Overhead x 50
Plate Run x 200m
Lunge with a Plate Overhead x 25-Each Leg
Plate Run x 200m
SKILL
Tabata Hollow Hold
LIFT
Barbell Row
3-3-3-3-3
Cody and Venassa
WOD
For Total Weight
Every Minute on the Minute for 10min:
Bench Press x 2
**You may start with any weight you choose, but you may not lower the weight once you have started. Your score is the total of all weight lifted.
SKILL
3 Rounds of:
Run x 200m
**Rest as needed.
LIFT
Back Squat
5-3-1+ @ 75%-85%-95%
Liz, Nina and Mel
WOD
For Reps
3 Rounds of:
Max Wall Ball x 1min
Rest x 20sec
Max KB Swing x 1min
Rest x 20sec
Max Double Under x 1min
Rest x 20sec
SKILL
Weighted Pullups and Dips
2-2-2-2-2 of each
LIFT
Snatch Balance
3-3-3-3
Martins-Informed Freestyle Mobilty!!
WOD
For Time
5 Rounds of:
Burpee Box Jump x 10
Knees to Elbows x 10
SKILL
Row x 500m
**All out effort!!
LIFT
Deadlift
5-3-1+ @ 75%-85%-95%
Micha
WOD
For Time:
Run x 800m
Snatch x 10
Run x 400m
Snatch x 8
Run x 200m
Snatch x 6
Run x 100m
Snatch x 4
SKILL
L-Pullup x 15
LIFT
DB Push Press
5-5-5-5
Love you Ma!!
REST DAY
Make up any WODs, Skills or Lifts you missed this week.
Hangin’ out in the Semi-Finals
TEAM WOD
For Time:
Wall Ball x 100 (14/20)
Chest to Bar Pullup x 100
Pistol x 100
KB Swing x 100 (53/70)
**If your team doesn’t have pistols, do 200 air squats.
Maggie/Dylan-17:29
Skip/Martins-17:05
Haley/Steph-21:06
Joey/Andrew-17:21
Claire J/Jonathan-17:36
Ben/Venassa-15:00
Andy/Chuck-16:40
Mimi/Adrienn-18:21
Ryan/Lisa-19:23
Steve/Chris T-16:10
Ryan/Ryan-16:50
Travis/Raph-16:19
Hunter/Matty/Alex-22:08
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