TJ

Author Archives

  • October 3rd, 2018

      Work Out of the Day AMRAP in 20 minutes  Partner A Rows 500 Meter or Run 400m While Partner B performs  AMRAP of: 12 Pull-ups  21 KB Swings (53/35) 50′ Bear Crawl immediately followed by… Partner B Rows 500 Meters or Run 400m While Partner B performs  Amrap of: 12 Pull-ups  21 KB Swings […]

  • September 28th, 2018

      U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence […]

  • September 24th, 2018

      Work Out of the Day Performance  Every 2 minutes, for 20 minutes (10 sets): Clean & Jerk x 1 rep Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy. Metcon “2008 CrossFit Games Finale” For time: 30 Squat Clean & Jerks (155/105 lbs)

  • September 21st, 2018

        Work Out of the Day Performance 3 rounds for time: Run 100m 15 C2b Pull-ups Run 100m 10 Toes to bar Run 100m 15′ Rope climb, 2 ascents Run 100m 5 Bar or Ring Muscle-ups Fitness 3 rounds for time: Run 100m 15 Ring rows or Band pull-ups Run 100m 10 Knee-ups Run […]

  • September 20th, 2018

      Work Out of the Day Performance/Fitness Strength Back Squat @32×1 3,3,3 reps ; rest 2-3 minutes WOD Intervals 4 Rounds for Reps 1:00 Work: 20s Rest & Rotate -Single Arm DB snatches  -Bike/Row – Bear Hug Carry – Sled Push – KB Rack Wall-sit

  • September 19th, 2018

    Work Out of the Day Performance For time: 21 Sumo deadlift high-pull Sit-ups x 2 Run 200 meters 18 Sumo deadlift high-pull Sit-ups x 2 Run 200 meters 15 Sumo deadlift high-pull Sit-ups x 2 Run 200 meters 12 Sumo deadlift high-pull Sit-ups x 2 Run 200 meters Men: 75 Women: 55 Fitness For time: […]