Weekly CrossFit Workouts Nov 5-9th

Monday

Max Overhead squat

- then-

Complete as many rounds as possible in 7 mins of:

Row, 200 m

50 Double Unders

 

Tuesday

6 rounds for time of:

30 Air Squats

19 Power Cleans, 135/95 lbs

7 Strict Pull-ups

Run, 400 m

 

On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Wednesday

For time:

Weighted Run, 50 lbs, 1 mi

50 Push-ups

50 AbMat Sit-ups

Weighted Run, 50 lbs, 1 mi

50 Push-ups

50 AbMat Sit-ups

Weighted Run, 50 lbs, 1 mi

 

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lbs for the runs.

 

Command Sgt. Maj. Martin "Gunny" Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained while leading a successful rescue mission in Herat Province, Afghanistan. Barreras joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts. He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.

 

Thursday

Front Squat 5-5-5-5-5

Use the heaviest weight you can for each set.

Rest as needed between sets.

- then-

Each for time:

Row: 10x 100 m

Rest as needed between efforts.

 

Friday

For time:

Handstand Walk, 100 ft

9 Squat Cleans, 185/135 lbs

Handstand Walk, 75 ft

12 Squat Cleans, 185/135 lbs

Handstand Walk, 50 ft

15 Squat Cleans, 185/135 lbs

Handstand Walk, 25 ft

 

Saturday

Team Workout 9am

Fundamentals 10:15am-11:30am

 

Sunday

Boot Camp 10am and 11am



  

 
 




 






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