Tuesday 11/17

Workout of the Day
A.
Take 10 minutes to build to a heavy-ish Front Squat, and then…

Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps @ 30X1

B.
Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings

C.
11min AMRAP:

6 Power Snatches – 95/65

6 Burpees

12 Walking Lunges w/ Barbell (front rack position)

Monday 11/16

Workout of the Day
A.
Take 20 minutes to build to today’s heavy Jerk

B.
In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
3 Power Cleans (135/95 lbs)
6 Shoulder to Overhead (135/95 lbs)
9 Push-Ups

(Programming courtesy of CJ Martin – CrossFit Invictus)

Friday 11/13

collin-thomas

Collin Thomas  |  Age 33  | Morehead, Kentucky

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Thursday 11/12

Workout of the Day
A.
Six sets of:
Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 3-4 minutes between sets

B.
Complete as many rounds and reps as possible in 14 minutes of:
8 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/12 lbs)