Core work
9min emom
1)hollow hold
2)Plank hold
3)squat hold
18min amrap
•20 air Squats
•3 ring Muscle Ups
3-6-9-12-15-18-21-24….
• S2OH 135/95
10min amrap
15 Box Jumps
20 H.R Push Ups
15 KB SDHP 32/24
7min to complete
800m run
30 step ups
Go every 4 mins
2x400m run
20 T2B
Go every 3min
4x200m run
25 wall balls
800m recovery run
Core
Coach’s choice
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
Team of 3
50 cal Bike
50 Front Squats 135/95
50 Bar Hopping Burpees
50 cal Bike
50 Power Cleans
50 Bar Hopping Burpees
50 cal Bike
50 Front Rack Lunges
50 Bar Hopping Burpees
6 Rounds
5 S2OH 165/110
15 Ring Rows
25 Step ups
35 sit ups
Death by shuttle run 30m (coaches choice of movement if they do not complete for the remainder of the time.)
3min rest
6min AMRAP
30 Dubz
20 Russian on swings
10 Burpees
2min rest
6 min to complete
800m run
Max wall balls
16min amrap
15 DeadLifts 185/115
12 T2B
9 cal Bike
100m run
Each section is 3 rds 45on /15 off w/ 1min rest Btwn
Sec1
DB Plank rows
Floor press
Sec2
DB hang cleans
DL
Sec3
DB curls
Front delt Raises
Sec4
High pull
Press
Sec5
Thrusters
High knees
3min rest
400m med ball run into 30 med ball sit ups
Row or bike 3min max cal
2min rest
3rds w/ 1 min rest and the end
Each sec 90on/ 30rest (all 3 moment for 90 sec)
R Lunge hop/L Lunge hop/Jump squat
R Plank knee to elbow/ L plank Knee to elbow/ push up
R v-up toe touch/ L v-up toe touch/v-up
Bike or row 3min max cal
Rest 5 min
Partner ( count for each other)
90sec max burpee
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