January 7, 2017

CROSSFIT
Strength: Front Squat 4-4-4-4
GHD Sit ups between sets.

Never done before – 10 reps
Done a few times – 15 reps
GHD Pro – 20 reps

Conditioning: 3 Rounds for Time
“Art Vandelay”
400m Run
15 Front Squats 135/95

CROSSFIT 101
Conditioning: EMOM x 20:00
EMOM x 20:00
Minute 1) 12 Dumbbell or Kettlebell Thrusters (choose load)
Minute 2) 10 Burpees
Minute 3) 200m Run
Minute 4) Rest

STRONGMAN
“Coffey”
For time:
Run 800 meters
50 Back Squats, 135
50 Bench press, 135
Run 800 meters
35 Back Squats, 135
35 Bench press, 135
Run 800 meters
20 Back Squats, 135
20 Bench press, 135
Run 800 meters
1 Muscle-up
*In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012

Stronger style:
Sub 400M barbell walk and/or 70/53 KB farmers walk for 800M run.

Alternative WOD
Conditioning: AMRAP x 20:00
1 x Stone To Shoulder @ BW
1 x Strict Press @ BW
*Scale as needed. Weight should be heavy but no failures. Aim for between 12 – 15 Rounds