All Classes:
Cul De Sac Run with med ball (start in front lot)20/14
Wall Climb in back door 50 wall balls 20/14
40 DB GTO 40/25
30 Body Blasters (Burpee Pull Up,T2B)
20 Push Press 75/53
10 tire flips
Building Run
100m backwards sled pull 150/95
P1,P2
90 sec of work @ 90%, rest while P2 goes.
10 KBS 70/53
AMRAP burpee broad jump
x 4
+
10 DB thrusters 40/25
AMRAP double unders
X4
+
Bldg Run
AMRAP wall ball sit ups
X4
record all reps scored
Find a 1 RM bench press in 15 minutes.
+
4 RFT:
5 power snatches 95/65
5 bar facing burpees
Bldg Run
+
4RFT:
1 Rope Climb
25 DU
Deadlift: 1 x 5
Work up to a heavy set in 15 min. Add lbs. to your lift from 2 weeks ago.
For Time:
CrossFit “Taylor”
4 rounds
400M Run
5 Burpee muscle ups
(sub 5 GI Janes and 5 dips for MU)
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.
Great job CFNF! Blurry pic!
6 Min AMRAP @ 85% Rest 3 Min
7 Power Snatch 95/65
7 burpees
6 Min AMRAP @ 85% Rest 3 Min
7 Box Jumps
7 KBS 53/35
6 Min AMRAP @ 85% Rest 3 Min
7 Toe 2 Bar
7 Lunges per leg
800m Run
4 rounds for time:
10 SA DB Split Snatch alternating arms (50/35)
Sled Push 50M (150#/90#) (down the parking lot 1x is 50m)
25 sit ups
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5 rounds of 7 Barbell Bear Complexes. Increase weight each round. Rest as needed between rounds.
A barbell bear is a power clean to a front squat ( not a squat clean) to a push press with the bar landing on your back, to a back squat and a push press to the bar back to the front rack. The bar may NOT rest on the ground during the 7 complexes. Only between the sets to change weight.
