The Seven A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues…
Strength
Romanian Deadlift 5×5
Then
As many rounds as possible in 12 minutes of:
15 Thrusters 115/75
12 Box Jump overs 30/24
9 Chest to bar pullups
Buyout
Straight leg romanian deadlifts 2 x 20
Strength/Skill Every minute on the minute for 10 minutes: 3 touch and go snatches @ 65% Then Randy 75 Snatches* 75/65 *any style is allowed. power, split, muscle or squat Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty. Our thoughts and…
Strength
Bench Press 5×5 at 85% 1RM
Then:
Elizabeth
21-15-9
Squat Cleans
Ring Dips
Buyout
4×12 Lying Triceps extensions
(it’s bench press day what else?)
Details at GymnasticsWOD Strength/Skill Every 1 min for 10 mins: 3 High Hang Squat Cleans, 70% 1RM Then: Cindy Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats Buyout Strict ring to chest pullups 4xME if you don’t have a strict pullup do the following Ring to…
Strength
Back Squat 5×5 at 85% 1RM
Then
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in
Buyout
Straight leg GHD 4×15 (use bands)
For 4:00, 0:20 On/0:10 Off Hollow Rocks
For 4:00, 0:20 On/0:10 Off Arch Rocks
Strength Dynamic Effort Back Squat 8 sets of 3 @ 55% Hold bottom position for 3 seconds and stand up as quickly as possible. Then: Working in teams of one male and one female perform the following: 50 Back Squats 95/65 50 Shoulder To Overheads 95/65 50 Front Squats 95/65 50 Chest 2 Bar Pull-ups 50 Overhead…
Strength
Romanian DeadLift 5 x 5
Then
Derrick Johnson (-62kg) cleaning 154kg/339.5lb in an attempt at a new Senior American Record C&J. This occurred just a minute or two after 14 year-old CJ Cummings set a new Junior/Senior American Record with a 153kg lift — breaking LeGrand Sakamaki’s 12+ year-old mark of 152.5kg. Johnson didn’t make the jerk but this shows how…
Strength Bench Press 5×5 at 85% 1RM Then CrossFit Games Open 12.3 Complete as many rounds as possible in 18 mins of: 15 Box Jumps, 24/20 in* 12 Push Press, 115/75 lbs 9 Toes To Bars *movement standards for the open allowed step ups so will we…at least for today! Buyout 4×12 Lying triceps presses…
