Saturday

“Holleyman”

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Friday

Remember today to HAVE FUN, work hard and stick together!

Teams of 3
3000 Meter Row (1 person must be planking the whole time)
60 Thrusters (95/65)
200 Meter Farmer carry (70/53 in each hand)
100 Pull ups
30 Team burpees in unison
60 Front squats (95/65)
60 S2O (95/65)

Thursday

BENCH PRESS: 80% x2x10
Superset
Ring Dips 4 strict (advance weighted)

FLOOR PRESS: 10×4
Superset
Tricep overhead ext: 10×4

ABS
5 Levers
10 Reverse crunches
15 Hollow rocks
20 Deadbug
30 Sec L-side plank
30 Sec R-side plank

Funday Monday

9am Open Gym…come prepared with a goal in mind.

 

Front Squats
5×2 Front Squats, across

For time:
100 Double unders
followed by: 21-15-9 of:
KBS, 2-pood/1.5-pood
Burpees
Followed by:
100 Double unders

Saturday

Today we’ll be doing a 9/11 Tribute WOD in honor of all the victims who lost their lives. CNN’s official death toll from the Sep 11th attacks was 2,752. Here is Cascade Crossfit’s WOD honoring those who were killed by completing 1 repetition or meter ran for every individual lost. This will be a long WOD, but we can always team up to complete the reps with a partner(s) if needed.

“Never Forget”

200m – Run
100 – Sit ups
15 – GHD
15 –T2B
400m – Run
200 – Squats
15 – Power Clean (185#/115#)
15 – Weighted Sit Ups (53#/35#)
800m – Run
100 – Push Ups
15 – Deadlifts (225#/165#)
15 – Kettlebell Swings (70#/53#)
400m – Run
200 – Double Unders
15 – Box Jumps (35″/26″)
15 – Handstand Push Ups
200m – Run
32 – Burpees

Friday

9/11 Memorial TEAM WOD

Partner WOD- TEAMS of 2

2001 Seconds (33:35 Minutes) AMRAP:

Partner A: Completes 200 Meter Run

Parter B: Works on completing the following,

9 Pull Ups ( 3 Ring Or Bar Muscle Ups)

11 Burpee Box Overs (20,14)

21 Overhead Walking Lunges (45, 25)

** Once partner A completes his/her task, partners switch

Total score is number of rounds completed during the AMRAP

NEVER FORGET!!

Front Squat: 3×5 climbing (3reps 5 Sets)

WOD
Beast Builder V1:
EMOMx7
Min 1: 7 unbroken Hang Squat Cleans + 1 Jerk,
Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks,
Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks,
Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks,
Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks,
Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks,
Min 7: 1 Hang Squat Clean + 7 unbroken Jerks,

Elite: 185/135
Adv: 135/95
Int: 95/65
Newb: 65/45