Hang On
Oct
4
3 Sets
10 DB Pull – Overs
10 Split Squats
5 Box Jumps
3 Rounds
10 Deadlifts (BW)
15 Toes to Bar
3:00 Rest
30 Burpee Pull – Ups
Contacts
- (918) 853-5602
- emily@crossfitblk.com
WOD Feed
Oct
Spicy
Oct
3
3 Sets
5 BB Row + Negative
10 Front Squats
5 Strict HSPU
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Shoulder to OH (95/65#)
Burpees
Apply
Oct
2
Bench Press
6 Sets, 4 Reps @ 75% + 10#
16 Minute AMRAP
50 Double Unders
5 Devil Press
20 Wall Ball Shots
5 Renegade Rows
98
Oct
1
3 Sets
600M Run
2:00 Rest
2 Rounds
20 HPC (135/95#)
25 Toes to Bar
30 Single Arm Snatch
35 Push – Ups
40 Air Squats
Rahoi
Sep
30
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.
He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
Bench Press
6 Sets, 6 Reps @ 70% + 10#
10 Minute Muscle - Up Work
12 Minute AMRAP
12 Box Jumps (24/20 in)
6 Thrusters (95/65 lb)
6 Bar Facing Burpees
Trouble
Sep
28
3 Sets
5 Strict Pull – Ups
5 Dips
50′ HS Walk
5 Minute AMRAP
20 Kettlebell Swings
4 Renegade Rows
5:00 Rest
5 Minute AMRAP
12 Single Arm Snatch
12 Pistols
