TK
Complete as many rounds as possible in 20 minutes of:
8 Strict pull-ups
8 Box jumps 36/30” MRX 30/24”
12 Kettlebell swings 70/55# MRX55/35#
Complete as many rounds as possible in 20 minutes of:
8 Strict pull-ups
8 Box jumps 36/30” MRX 30/24”
12 Kettlebell swings 70/55# MRX55/35#
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
Box jump to 38”
WOD Rx’d
7 + 2
Strength instead of jumps
DB bench 55# x 12-15 reps
Last 3 rds 6-8 bar dips
–
Wod
8 strict pull-ups (used a band after 4 rds)
8 burpee step ups 20”
12 kb 55#
6 rds + 14 reps
Box Jumps
5 @ 24”, 3 @ 26”, 2 @ 28”, 2 @ 30”
WOD
8 strict p/u
8 BJ’s 24”
12 KB W/ 45#
6 rds
CrossFit 868 Milton, WI
Partner workout w/ Katie
Five 4 min rounds:
1 min max set of partner sit ups (20# ball)
400m run
Max set of Rope climbs
1)28/6
2)27/5
3)29/6
4)28/6
5)30/6
*way to run Katie!
Abs during max box jump fun
WOD w/24” step ups and mix grip strict pull-ups
5 + 5 pull-ups
Max Height BJ: 30”
WODrx: 5+16 reps
Max height box jump
45”
Wod RX
8+5 pull ups
Wod
8 – strict pull-ups
8 – 24” Box jumps
12 – KB 70#
8 rds + 9
7 rds
48” Box jumps
Box jumps with Dee up to 34 in
WOD very scaled for today.
24 in box
35# kb
Banded pull ups
6+5 box jumps
“TK”
As RX’d
7+9
Box jumps with no step
E2MOM
5@36”
3@38”
2@40”
2@40”
1@40”
1@40”
1@41”
“TK”
As Rx’d
Unbroken
Rounds=8
Box jump up to 17”…this might not seem like much but is a huge accomplishment for me. I’ve never jumped to anything higher than a 12” box and have been jumping from plates to a 20” box and slowly taking plates away. Getting close to no plates.
Wod w/banded strict pull ups, 45# KB and a net 14.5” jump from plates to box
5rds + 5 pull ups
Sweaty but good Saturday Wod. Great job 9am! And those who pushed through at open gym.