Trust
Sep
14
Bench Press
20 Minutes to 1RM
10 Minute AMRAP
1 Deadlift (90%)
10 Pull – Ups
25 Air Squats
Contacts
- (918) 853-5602
- emily@crossfitblk.com
WOD Feed
Sep
Michael
Sep
10
20 Minute to 1RM
Front Squat
3 Rounds
800M Run
50 Back Extensions
50 Sit – Ups
Mash
Sep
10
Handstand Work
5 Minute AMRAP
5 Hang Power Cleans
10 Toes to Bar
5:00 rest
5 Minute AMRAP
3 Clusters
30 Double Unders
5:00 Rest
60 Deadlifts
21 Guns
Sep
9
2 Sets
10 Strict Pull – Ups
50′ Death March
10 Rolling Pistols
21 Minute AMRAP
400M Run
21 Push – Ups
21 Box Jumps
15 Burpees
9 Pull – Ups
Hawk
Sep
7
3 Sets
5 Ben Row + Negative
10 Fromt Squats
20 Sit – Ups
For Time
30 Pistols
3:00 Rest
20 Devil Press
3:00 Rest
50 Kettlebell Swings
50 Burpees
Hockey
Sep
6
Dedicated to David Watson, 23 years old of the 33 Engineer Regiment, who died in an explosion in Afghanistan on December 31, 2009.
Also dedicated to Aiden Howell, Lcpl Tommy Brown, Lcpl Christopher Roney, Lcpl Michael Pritchard, Cpl Simon Hornby, James Brown, Lcpl David Kirkness and Lcpl Adam Drane who also died in the same month.
We first found this workout posted by Matthew Cunningham of CrossFit Fierce Spirit on Instagram. The workout is an up-and-back rep scheme, with the 200 double-unders marking the middle.
Also dedicated to Aiden Howell, Lcpl Tommy Brown, Lcpl Christopher Roney, Lcpl Michael Pritchard, Cpl Simon Hornby, James Brown, Lcpl David Kirkness and Lcpl Adam Drane who also died in the same month.
We first found this workout posted by Matthew Cunningham of CrossFit Fierce Spirit on Instagram. The workout is an up-and-back rep scheme, with the 200 double-unders marking the middle.
5 Minute HS Work
10 Minute Muscle - Up Work
Down and Up
*partner*
59 Pull – Ups
23 Push – Ups
400M Run
59 Ground to OH (45/25#)
23 Toes to Bar
400M Run
59 Wall Ball Shots
23 Burpees
200M Run
200 Double Unders
