Weekly CrossFit Workouts Dec 10-14th

Weekly CrossFit Workouts Dec 10-14th

Monday

“Chelsea”

Every 1 min for 30 mins do:

5 Pull-ups

10 Push-ups

15 Air Squats

 

Tuesday

Hang Power Clean 5-5-5-5-5

-then-

5 rounds, 2 mins each of:

10 Burpees

Sprint, 200 m

Max reps in time remaining, Burpees

 

Rest 3 mins between rounds.

Wednesday

“Jbo”

Complete as many rounds as possible in 28 mins of:

9 Overhead Squats, 115/75 lbs

1 Legless Rope Climb, 15 ft

12 Bench Press, 115/75 lbs

 

 U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.

 

Thursday

For time:

21 Deadlifts, 225/155 lbs

Run, 400 m

18 Deadlifts, 225/155 lbs

Run, 400 m

15 Deadlifts, 225/155 lbs

Run, 400 m

12 Deadlifts, 225/155 lbs

Run, 400 m

 

Friday

For time:

50 Bar Muscle-ups

 

Saturday

Team Workout 9am

Fundamentals 10:15am

 

Sunday

Rowing Club – Reserve space on Zen Planner



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