Saturday

CrossFit 305, CrossFit A1A – CrossFit

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Strength

Thruster (10-10-10)

build up in weight each set. I once saw Dibo do 31 unbroken reps at 135. It was *almost* enough to be the best in the gym…

Metcon

Metcon (Time)

10,9,8,7,6,5,4,3,2,1

Push-ups

Burpees

Setherday

CrossFit 262 – CrossFit

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Metcon (Time)

For Time

50 Cal Row

40 Wall Balls

30 Pull-Ups (scale jumping pull-ups; or ring row)

20 HSPUs (scale accumulated 1minute handstand hold)

10 Muscle Ups (scale toes to rings)

20 Box Jumps (box step overs)

30 Push-Ups (scale box push-ups)

40 Air Squats

50 Dubs (Scale 100 singles)

Sumo Deadlifts are great for Dat….

CrossFit 305, CrossFit A1A – CrossFit

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Sumo Deadlift (12-12-12-12-12)

E2MOM

Rock N Rap N Stuff to Pump to:

https://open.spotify.com/playlist/5bFTQjJAAX33y5ZwFFYGDX

Kettlebell Tama (Time)

For time:

800-meter single-arm kettlebell farmers carry, 35/26

31 toes-to-bars

31 push-ups

31 front squats, 95/65 lb.

400-meter single-arm kettlebell farmers carry, 53/35

31 toes-to-bars

31 push-ups

31 hang power cleans 135/93

200-meter single-arm kettlebell farmers carry, 70/53

Scale by using lighter kettlebells or running in place of carries. Use Kb goblet squats in place of front squats. Skip cleans if needed.

25 minute time limit. Very generous.
Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

Fridehhhhhh

CrossFit 262 – CrossFit

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Flobber Clobber (Time)

3 Rounds of

10 DL (135/93)

10 Burpees

Then…

10 Thrusters (135/93)

20 Thrusters (115/73)

30 Thrusters (95/63)

Farmer’s Carry (400m 1 arm farmer’s carry.)

Start within 5 minutes after finishing Flobber Clobber.

Use a tough weight kettlebell.

Brovember 2 (No Measure)

3 rounds of:

15 bent over dumbbell rows

15 front raises

15 lateral raises

Max reps strict chin ups (minimum of 5 or switch to palms up ring/bar rows)

Rest 60 seconds in between rounds.

Use light dumbbells

Do not rest between exercises. Go slow.

Firsty Fursday

CrossFit 262 – CrossFit

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19.Tree (AMRAP – Rounds and Reps)

24 Minute AMRAP

8 Snatches*

40 Double Unders

400m Row

*Snatch weight increases each round.

Men’s RX = 95/135/155/185/205

Women’s RX

53/73/93/103/113
If you get to a weight that is too much for you, note how far you got and then drop down the weight to continue moving on the workout.