January 31, 2019

CROSSFIT
Rest Day!

SWEAT
Woof (Time)
For Time:
Run 1 Mile
21 Kettlebell Swings (53/35)
21 Goblet Squats (53/35)
Run 800m
15 Kettlebell Swings
15 Goblet Squats
Run 400m
9 Kettlebell Swings
9 Goblet Squats
RX+ 70/53

ENDURANCE
Super Bowl Shuffle (Time)
1-mile run or 2K row
85 abmat sit-ups
50 air squats
800m run or 1K row
34 calories on bike
72-yard sled push (180#/90#)
400m run or 500m row
55 push-ups
45 slam balls
200m run or 250m row
In honor of the best football team ever.
New England, The Patriots and We (Time)
1-mile run or 2K row
11 calories on bike
72-yard sled push (90#/45#)
800m run or 1K row
32 push-ups
46 slam balls
400m run or 500m row
87 abmat sit-ups
50 air squats
200m run or 250m row

STRONGMAN
Metcon (Time)
1 Mile Strongman walk.
Choose from the following:
Yoke or Barbell Carry @ BW
Small Sled Pull 135/90
Big Sled push 45/0
8X200M = 1Mile
Post loads to comments
Metcon (Time)
300 Burpees
*5 KB swings every minute, WOD starts with swings 53/35
RX+ 70/53
Metcon (Time)
300 KB Swings
*5 burpees every minute, WOD starts with burpees 53/35
RX+70/53
“Nookie” Hero WOD (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
7 Squat Cleans (40/30 kg)
7 Push Press (40/30 kg)
7 Back Squats (40/30 kg)
200 meter Run

This British Hero WOD is dedicated to Richard Nookie Darnell from Torquay, who died in a Lynx helicopter crash during a search and rescue mission to save the lives of others on 8th December, 2004.

He was serving on HMS Portland as a leading aircraft mechanic and winchman. He had already been deployed twice on operations with HMS Portland, and in 1998 he was honoured for bravery with the Boyd Trophy while serving on HMS Iron Duke after saving a life during a search and rescue. The WOD’s 200 meter run is about 1 lap around the HMS Portland.

Also dedicated to Lt David Cole, 34, Lt Robert Dunn, 29, both from Dorset, Lt Jamie Mitchell, 29, from Dundee who all died in the same incident.
Metcon (AMRAP – Reps)
Stone over bar
90 second AMRAP
*Repeat as many times you want. Post heaviest load in comments.
Metcon (AMRAP – Reps)
Post Work Pump
AMRAP Bench Press
empty barbell 45/35, must keep bar moving.

WEIGHTLIFTING
Snatch Balance + Overhead Squat (1 RM)
Pause in the bottom 2 seconds.
Hang Snatch (Pause) (1RM)
3 second pause in bottom
Box Squat (3RM)

BARBELL BASICS
TBD

CROSSFIT KIDS