” Roy”
Five rounds for time:
225/155 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Marine Corps Sgt. Michael C. Roy, of North fort Meyers, Fla. assigned to the 3rd Marine Special Operations Battalion at Camp Lejeune, was killed in action on july 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon, and Olivia.
Although today is a rest day join Wolf Pack CrossFit for a special morning workout at 0600!
“Kunsan”
Three rounds for time of:
Tire flips, width of basketball court…jump in/out of tire after each flip*
Burpee broad jumps width of basketball court
15 Dumbbell hang squat cleans, 35/25 lbs
15 Dumbbell push press, 35/25 lbs
Sprint back to tire…repeat
*After jumping out of tire, circle back around to front of tire in order to keep direction of flip moving forward (not back and forth)
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments
**Come out Tomorrow at 0600 for a special morning workout**
For time:
35/25 lb dumbbell squat clean and jerk, 50 reps
After every 10th rep stop and do 5 burpees
Fuctional Fitness is moving large loads, long distances, quickly. Your training in the gym should mimic those movements you do everyday. Come check out what CrossFit is about this Sunday, 25 July at 1300. Hope to see you there!
Seven rounds for time of:
205/135 pound Clean (power or squat), 3 reps
4 Ring handstand push-ups (do ring push-ups with feet on a box)
