“Tommy V”
For time:
21 Thrusters, 115/75
12 Rope Climbs, 15 ft
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on February 13 2008
A) On the minute, for 15 minutes:
Min 1: AMRAP strict pull-ups
Min 2: 10 HIGH box jumps (30/24)
Min 3: 250-m row
Score is the number of strict pull-ups. Aim for at least one big set each round, then hit singles as needed.
Choose a pull-up scaling you can do 5 of when fresh,
B) Every 2 minutes x 10 rounds perform:
7 DB Should to Overhead 50/35 (press, push press, push jerk)
7 Chest to bar Pull-ups
Hustle through the reps but this is not a sprint. Hop single under variations in the remaining time. Scale down the reps or with chin over bar
Today’s workout is short but potent!
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For Time:
100 Wallballs 20/14
*Every Minute, On The Minute, complete 4 Burpees.
#seeyouatthegym #TGIM
“WHITE”
5 rounds of:
• 15′ rope climb, 3 ascents
• 10 toes-to-bars
• 21 walking lunge steps with 45/35-lb. plate held overhead
• Run 400 m
“White” was the first CrossFit female Hero WOD, first posted on crossfit.com as the workout of the day for November 8, 2011
Just sit-ups today. No benching. No push-ups. Just sit-ups.... @ Centralia, Washington instagram.com/crossfitsentry…
Happy Wednesday!!
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Today we are touching on the PUSH PRESS!
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Points of performance of the Push Press:
*hip width stance
*elbows slightly in front of bar
*dip from the… instagram.com/crossfitsentry…
A) “Danny”
20 minute AMRAP
30 Box Jumps 24/20
20 Push Press 115/75
30 Pull-Ups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
crossfitsentry.com/2019/04/1…
B) 10-9-8-7-6-5-4-3-2-1
Kipping Handstand Pushups
Sit-Ups
*200 meter run between rounds
Training goal is to test your skill with the HSPU or strict press under fatigue. Your ability to keep HSPU together will be challenged by the midline work (situps)...
crossfitsentry.com/2019/04/1…
10 min AMRAP:
9 DB front squats 50/35
7 Ring Pushups
5 DB shoulder to Overhead 50/35
Short, sweet, heavy-ish triplet. Take this at more of a bodybuilding pace. Good clean reps. Shouldn't feel....terrible. The DB to OH are going to be the dog here.
crossfitsentry.com/2019/04/1…
Meet Betsy!
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The very first time I started crossfit was is 2012 in Denver. There was a gym that I used to drive by all the time and when a friend of mine told me how much… instagram.com/crossfitsentry…
Working our way through the week! 💪🏻 @ Centralia, Washington instagram.com/crossfitsentry…
taramoon82 putting the 2019 Open to bed!
#19.5 #crossfitsentry @ Centralia, Washington instagram.com/crossfitsentry…
Here we go again! Party time!
#partytime #thrusters #c2bpullups #19.5 #crossfitsentry @ Fort Borst Park instagram.com/crossfitsentry…
I LOVE this analogy posted by @Crossfit founder Greg Glassman: Fitness is to health as weather is to climate.
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Weather is a snapshot of climate, which is better described… instagram.com/crossfitsentry…