Monday 190422

CrossFit Rx – CrossFit

Back Squat (4×5. E2MOM. Heavier than last week. (7-8 RPE) )

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups


3 sets:

Front plank Kettlebell Drag through x8/ arm

Sunday 190421

CrossFit Rx – CrossFit

Wade (Time)

For time, wearing a 20-lb. vest or body armor:

Run 1,200 meters

Then, 4 rounds of:

12 strict pull-ups

9 strict dips

6 strict handstand push-ups

Then, run 1,200 meters
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
To learn more about Wade click here

Saturday 190420

CrossFit Rx – CrossFit

“Bike Drop” (Time)

Teams of 3

For Time

90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55)

90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)

90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80)

90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)

90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)