Monday Workout of the Day

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!

Great job CFNF! Blurry pic!

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Friday MAP Session

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

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Monday Workout of the Day

A1. Back Squat 3 x 5 add 5-10lbs to 2 weeks ago
A2. Wtd Pull Ups X 3-5 X 3
+
“Christine”
3RFT:
500M row
21 box jumps
12 BW deadlifts

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Coach Kim and the Crossfit Weightlifting Coaches Course staff at Crossfit Reignited in Wilmington.

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Friday Workout of the Day

All Classes:
MAP- 5 minutes on and 3 minutes rest
1.
5 KBS 70/53
5 burpees

2.
10 box jumps and step down
10 hand release push ups

3.
5 CTB
25 double unders

4. 5 T2B
15 wall balls

5. 5 ring dips
10 DB 35/20 push press

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Thursday Workout of the Day

A. 1 PC + 2 HSC + 6 FS Every 2 MOM for 10 Min (50% clean 1rm)

+

B.

5 rounds for time:
5 strict pull ups
10 tire flips
15 DU
20 barbell lunges 65/45
60 sec rest

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Monday Workout of the Day

Back Squat 3 x 5 at same weight

Then:
“CrossFit Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute
Repeat x 5

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Saturday Workout of the Day

Buy in:

1 Mile Run
+
5 RFT:
8 Man Makers w/ DB 25/15
100m Sled Push or drag
8 Ring Dips
+
Cash out:
AMRAP Double unders in 3 attempts.

Post time and highest DU attempt to comments.

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