5.1.19

Bike for calories
8X
20 seconds on
20 seconds rest

Wod
4 Rounds: 2 min of work followed by 1 min rest
2X
8 Deadlift 155/105
8 Back Squat 155/105 (bar must be taken from the ground…if you want the RX)
then
Max rep Double Unders
1 min rest
*score your total Double Unders*

Advertisements

4.30.19

Strength
6X3
Bench Press
then
100 band pull-a-parts

Wod
15 min AMRAP
7 HSPU
14 Box Step-ups with Kettle Bells in each hand #35/#26, 20/16 in. box
350 Meter Row

4.29.19

Strength
15 Min EMOM
min 1-5: 3 Deadlift + 1 Hang Clean
min 6-10: 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean
min 11-15: 1 Squat Clean + 2 Jerk

Wod
5X
200 Meter Run
15 Pull-ups
10 Power Snatch 75/55

4.26.19 “Whitten”

 

namesake photo

US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

The “Whitten” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, December 12, 2010 (101212).

Wod
5 Rounds For Time
22 Kettlebell Swings 70/53
22 Box Jumps 24/20 in
400 Meter Run
22 Burpees
22 Wall Ball Shots 20/14

*scale with 3 rounds or 20 min time cap*