6-23-18 Team “Maggie” 5 rounds for time of: 20 handstand push-ups 40 pull-ups 60 single-leg squats, alternating legs Scaled version 5 rounds for time of: 20 dumbbell push press 50/35# 40 ring rows 60 box step ups A team of 2 or 3 athletes will split the reps as needed to complete this monster of…

“Josie” For time: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to…

6-21-18 1. Powerlifting Box Squats EMOMx10 – 2 heavy reps each minute Use a box just above parallel, keep shins vertical when sitting back on box 2. Core/Conditioning 21-18-15-12-9 for time: Calorie Assault Bike GHD Weighted Hip Extensions 20#/14#

6-20-18 1. Strength Pendlay Row 5-5-5-5-5 2. Conditioning 7 2-minute rounds of: 20/16-cal. row Max rep toes to bar with remaining time There is no rest between rounds.

6-19-18 With a running clock… For max reps at each station: At 0:00 Tabata dumbbell shoulder presses At 4:00 Tabata weighted jumping lunges At 8:00 Tabata ring dips At 12:00 Tabata weighted walking lunges At 16:00 Tabata dumbbell push presses The Tabata interval is 20 seconds of work followed by 10 seconds of rest for…

6-18-18 Crossover Symmetry Warm-Up Complete 8-10 reps for each movement, then 10 wall squats with arms overhead: Row Reverse Fly Pulldown 90/90 Scaption Incline Plus Victory Deadlift EMOMx8 (work up to no more than 90% of 1RM) Coach’s Tip: Use this EMOM to work up to heavy 1 rep today, to prepare for the heavy…

6-16-18 Team of 2 AMRAP-30:00 50 cal bike 50 front squats 135/95# 40 cal bike 40 bar facing burpees 24/20″ 30 cal bike 30 toes to bar 20 cal bike 20 D-ball over shoulder (150/100#) 10 cal bike 10 rope climbs Split reps how ever partners as needed

6-15-18 Complete as many reps as possible in 20 minutes: 5 Deadlifts 225/155# 10 Wall balls 20/14# 15 Pull-ups

6-14-18 6 rounds of: 400m run 90 seconds rest between rounds CrossFit Journal Article: https://journal.crossfit.com/article/diabetic-dad-starts-crossfit

6-13-18 Power Clean 3-3-3-3-3 Push Jerk 3-3-3-3-3

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