Category: Uncategorized

Warm-up:
Coach’s Choice

Strength/Skill:
Push Press (6 x 6 )
*Use 60% of your 1 RM for all sets.

WOD:
21-18-15
Push Press (115/75)
Russian Swings (2/1.5)

Mobility:
Shoulders

Buy Out:
5 Rounds
10 GHD Sit Ups
10 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat (3 x 3 )
*Use 90% of your 1 RM for all sets.

WOD:
12 Minute AMRAP
3 Back Squats (185/135) (from rack)
5 HSPUs

Mobility:
Squat Therapy

Buy Out:
Tabata V-Ups

No Barbell Club or Open Gym today
Come join us at L-Town CrossFit for their first fund raiser. We’ll be doing “Murph”!

Warm-up:
Coaches Choice

Strength/Skill:
Review WOD movements and get ready to work!

WOD:
“Liam” For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.
To learn more about Liam click here
Female RX: 25# plate, 105# front squat

Mobility:
Athlete’s Choice

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 10)
*Use 50% of your 1 RM for all sets

WOD:
12 Minute AMRAP
4 Deadlifts (225/155)
8 Box Jumps (24/20)
12 Double Unders

Mobility:
Achilles

Buy Out:
Tabata Bottom to Bottom Squats

Warm-up:
Coach’s Choice

Strength/Skill:
Thruster (5 x 4 x 3 x 2 x 1 )

WOD:
30-20-10
Thruster (65/45)
Ring Dips
RX+: Thruster (35/20 dumbbells)

Mobility:
Shoulders

Buy Out:
3 Rounds
5 Ring Rows
10 Strict Push Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Hang Power Clean (5 x 2)
*Use 75% of your 1 RM.

WOD:
For Time
30 Hang Power Cleans (135/95)
90 Wall Balls (20/14)
120 Double Unders

Mobility:
Shoulders

Buy Out:
50 Wall Ball Ab Mat Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Rings-Muscle Up Progressions

WOD:
21-15-9
Jump MU/Pull Ups (coach’s discretion per athlete)
Single-Arm Overhead Squats (1.5/1)
RX+: Muscle Ups & Single-Arm Overhead Squat (2/1.5)

Mobility:
Shoulders

Buy Out:
25 GHD Sit Ups
2 Rounds of “Cindy”
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat (5 x 5 @ 60% for 5 Second Tempo)

WOD:
4 RFT
400 Meter Run
20 GHD Sit Ups
10 Front Squats (95/65)

Mobility:
Triceps

Buy Out:
5 Rounds
10 Bicep Curls
20 Double Unders

Warm-up:
Coach’s Choice

Strength/Skill:
Split Jerk (6 x 6 x 6 x 6 x 6 x 6)
*Start at 40% of your 1 RM.

WOD:
21-15-9
Pull Ups
63-45-27
Double Unders

Mobility:
Shoulders

Buy Out:
3 Rounds
200 Meter Run
20 Ab Mat Sit Ups