Sunday 171029 at Potomac

RX’d
EMOM for 10 Minutes:
Odd: 8 Single-Arm OHS (4/side)
Even: 40 sec Kettlebell Russian Twist
 
AMRAP in 8 Minutes:
Manmaker (40/30)

Level II
EMOM for 10 Minutes:
Odd: 8 Single-Arm OHS (4/side)
Even: 40 sec Dumbbell Russian Twist
 
AMRAP in 8 Minutes:
Manmaker (35/25)

Level I
EMOM for 10 Minutes:
Odd: 8 Single-Arm OHS (4/side)
Even: 40 sec Dumbbell Russian Twist
 
AMRAP in 8 Minutes:
Manmaker (30/20)

Post total reps to comments.

Saturday 171028 at Patriot

RX’d
In teams of three, complete three rounds each of:

350 Meter Row
Rest Station
25 Thrusters (95/65 lbs)
Rest Station
15 Pull-Ups
Rest Station

Level II
In teams of three, complete three rounds each of:

350 Meter Row
Rest Station
25 Thrusters (75/55 lbs)
Rest Station
10 Pull-Ups
Rest Station

Level I
In teams of three, complete three rounds each of:

300 Meter Row
Rest Station
25 Thrusters (65/45 lbs)
Rest Station
10 Assisted Pull-Ups or Ring Rows
Rest Station

Programming Notes:
Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds. One partner is always resting.

Saturday 171028 at Potomac

“Hall”

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

RX’d
5 Rounds for Time
3 Power Clean (225/155)
200m Run
20 Kettlebell Swing (53/35)
Rest 2 Minutes
Level II
5 Rounds for Time
3 Power Clean (165/115)
200m Run
20 Russian Kettlebell Swing (53/35)
Rest 2 Minutes
Level I
5 Rounds for Time
3 Power Clean (115/85)
200m Run
20 Hang Dumbbell Snatch (35/20)
Rest 2 Minutes

Post times to comments.

Friday 171027 at Patriot

RX’d

A.

Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

B.

Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (53/35)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Box Jumps (24″/20″)

Level II

A.

Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

B.

Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (95/65 lbs)
10 Kettlebell Swings (53/35)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
8 Toes to Bar or Knees to Elbow
10 Box Jumps (24″/20″)

Level I

A.

Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

B.

Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (75/45 lbs)
10 Kettlebell Swings (53/35)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Knee Raises
10 Box Jumps (20/12)

CrossFit + Yoga at Potomac

Five 1-Minute Rounds
Medball Sit-up
Dumbbell Snatch
Burpee Over Medball
Rest 1 Minute

P

 

ost total reps to comments.

  • RX: 20@10/14@9 ball, 45/30# dumbbell
  • L2: 20@9/14@8 ball, 35/20# dumbbell
  • L1: 14@9/8@8 ball, 25/15# dumbbell

Thursday 171026 at Patriot

RX’d

A.

Take 20 minutes to build to today’s 1-RM Clean & Jerk

B.

“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Level II

A.

Take 20 minutes to build to today’s 1-RM Clean & Jerk

B.

“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans (115/75 lbs)
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Level I

A.

Take 20 minutes to build to today’s 1-RM Clean & Jerk

B.

“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans (95/65 lbs)
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Thursday 171026 at Potomac

RX’d
EMOM for 10 Minutes
Odd: 5 Pendlay Row
Even: 2×7 Ring Push-up
 
Partner Workout:
AMRAP in 14 Minutes*
30 Dumbbell Hang Power Clean-and-Jerk (40/25)
30 Box Jump (24/20)
30 Handstand Push-up
Level II
EMOM for 10 Minutes
Odd: 5 Pendlay Row
Even: 2×5 Ring Push-up
 
Partner Workout:
AMRAP in 14 Minutes*
30 Dumbbell Hang Power Clean-and-Jerk (30/20)
30 Box Jump (20/16)
30 Burpee
Level I
EMOM for 10 Minutes
Odd: 5 Pendlay Row
Even: 2×5 Ring Push-up
 
Partner Workout:
AMRAP in 14 Minutes*
30 Dumbbell Hang Power Clean-and-Jerk (25/15)
30 Box Jump (16/12)
20 Burpee

Post loads and times to comments.

Notes:
*Partners share the reps, one working at a time.

Wednesday 171025 at Patriot

RX’d
Four sets for max reps against a 4-minute running clock, complete:

Row 500 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets

Level II
Four sets for max reps against a 4-minute running clock, complete:

Row 400 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets

Level I
Four sets for max reps against a 4-minute running clock, complete:

Row 400 Meters
Double Under Attempts or Single Unders x Max Reps
Rest 4 minutes between sets

Wednesday 171025 at Potomac

RX’d
Deadlift
4x3x80%
 
4 Rounds*, For Reps:
AMRAP**
5 Muscle-up
18/12 Calorie Row
Max Reps Front Squat (135/85)
Level II
Deadlift
5-5-4-4-4-3-3-3-3
 
4 Rounds*, For Reps:
AMRAP**
10 Muscle-up Transition
18/12 Calorie Row
Max Reps Front Squat (95/65)
Level I
Deadlift
5-5-4-4-4-3-3-3-3
 
4 Rounds*, For Reps:
AMRAP**
5 Toe-to-Anywhere
5 Push-up
14/9 Calorie Row
Max Reps Front Squat (75/55)

Post loads and total front squat reps to comments.

Notes:
*Rest 1 Minute between rounds.
** First 3 Rounds are 3 minutes, final round is 4 minutes
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