5-28-10 WOD

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

“Mr. Joshua”

5rds
400m
15 Deadlift (250/175) Scale to 70% of 1RM
30 GHD Sit-Ups

5-27-10 WOD

1 Mile Run
5 Minute Rest
800M
3 Minute Rest
400M
1 Minute Rest
200M

Log times for each distance.

5-26-10 WOD

7rds

5 Front Squats (205/135) Scale to 85% of 1RM
20 Push-Ups
Rest 2 mins between rounds. Log time for each round.

5-25-10 WOD

3rds
400M
Max Rep Back Squats (135/95) Scale to 50% 1RM
21 DB Push-Jerks (45/25)
12 Pull-Ups

Log total reps and time.

5-24-10 WOD

Run 800m

3 rds
10 Lateral jump burpees
10 squat cleans (115/75)
10 box jumps

Run 800m

5-22-10 WOD

8:15am class:

Deadlift 3-3-3-3-3
2 sets – start load @ 80%, goal 92%
then,
AMRAP in 8 minutes:
5 towel pull-ups/mixed grip side-to-side pull-ups or single ring rows
10 GHD sit ups
15 wall balls 10ft (20/14)
20 box jumps

9:30am class:

Tabata:
Pull-ups
Push ups
Sit ups
Wall balls
Box jumps

5-21-10 WOD

Team Friday!

PHASE ONE
21-15-9
Power snatch (115/75)
Push press (115/75)

PHASE TWO
20,19,18…3,2,1
Medicine ball cleans (20#)
KB swings (55/35)

PHASE THREE
Run 800
9 pull-ups
Run 600
15 pull-ups
Run 400
9 pull-ups

Divide and conquer, but complete the phases in order. Only one person may work at a time until phase three.

5-20-10 WOD

15-12-9
OHS (135/95)
Walking lunges (each leg)
Burpee pull-ups

5-19-10 WOD

Skill Work
Muscle Up Progression

THEN

3rds of Max Muscle Ups (unbroken)

or

3rds
7 False Grip Ring Pull-Ups
7 Ring Dips

THEN
6 x 400m (3:00 test between each)

5-18-10 WOD

OHS skill work

THEN

CrossFit Baseball
AMRAP in 20 minutes
1st base: 10 burpees
2nd base: 10 squats
3rd base: 10 double unders
Home: 10 pull-ups

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