DM's tag archives

Sunday the 15th of April, 2012

Bench press 3-3-3 (70-80-90%) Trainers choice

Saturday the 14th of April, 2012

9:00am 305 Workout 10:00am Crossfit WOD

Friday the 13th of April, 2012

Power clean 3-3-3 (70-80-90%) Weighted pull-up 3-3-3 Rest as needed “Hang in There” Run 200 meters while your partner hangs from a pull up bar. Repeat for a total of 5 runs & 5 hangs each. For each drop from the bar, perform 5 burpees at the completion of the workout as a team. You are allowed to use only arms to hang, with the exception of one use of the legs per partner. Time is called at the completion of burpees by both team members. Both partners must do all burpees for all...

Thursday the 12th of April, 2012

Power Snatch 1-1-1 Rest as needed 21, 15 & 9 Reps of: Wall Ball Shot 20/14 Kettlebell Swing 70/53 Burpee 18' rope climb (1 per round) Note heaviest snatch & time SCORES

Wednesday the 11th of April, 2012

A.Push press 3-3-3 (70-80-90%) B. Ring Dips, 3 sets for max reps, rest the balance of 2 minutes Rest as needed C. Six attempts, each for time of: Sprint 200 meters, rest the balance of 2 minutes Record your fastest and slowest times. SCORES

Tuesday the 10th of April, 2012

"Del" For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 medicine ball Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 pound medicine ball 25 Chest-to-bar pull-ups Run 400 meters with a 20 pound medicine ball 25 Burpees SCORES U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry...

Monday the 9th of April, 2012

Front squat 3-3-3 (70-80-90%) Box Jump 5-5-5, same height as last weeks 5-5-5 Rest as needed 3 Rounds for time: Run 400 meters 20 Pistols, alternating 10 One arm push ups, alternating SCORES Midline: 100 GHD sit ups Skill of the week: One Arm Push Up Challenge of The Week: One Arm Push Up