Part One –
AMRAP 12 Minutes
10 Box Jumps (28/24)
15 Goblet Squats (70/53)
20 Push Ups
200 Meters Farmers Carry (70/50)
Part Two –
For Load Surprise
Out today, but I wanted to share my sled push (in link above) at CrossFit Shift in Lansing, MI this weekend.
In teams of 2 alternate rounds for 20 minutes of:
225/155 Deadlift x 10 reps
Over the Bar Burpees x 10 reps
Only on person working at a time
I did this with a partner who used a different weight, which is completely fine. We did 20 plus 11 combined.
Back squats @ 60% of your 1RM
Log strict press @ 60% of your 1RM (if you don’t have a log use an axle or barbell)
Start a clock and perform 20 seconds of back squats. Rest 10 seconds and transition to 20 seconds of max reps strict press. Rest 10 seconds and transition to 20 seconds of max reps strict pullups. Rest 10 seconds and transition to 20 seconds of max reps GHD situps.
Continue this circuit until you’ve completed 8 full rounds of all 4 exercises. Keep track of your reps per round.
Post loads and reps per round to comments.
Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, CA, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, VA, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations.
Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.
3 rounds of
32 deadlifts (185/130)
32 hanging hip touches, alternating arms
800-meter running farmer carry (15/10) dumbbells
Five rounds for max reps of the following —
Bench press (Body Weight (M)/70% Body Weight(W))
Post body weight, loads, and reps per round to comments.
6 minute cap
20 strict pullups
30 kipping pullups
AMRAP Chest to bar pullups (any style)
Rest 10 Minutes
6 minute cap
20 dips @ something you can do for about 10 unbroken (should be weighted heavy for you)
30 dips @ about half the weight that you did for the 20 dips
AMRAP bodyweight dips
Score is the number of bodyweight dips you can complete before time expires.
Scale as needed. To select your first dip weight pick something that you can do for about 10 unbroken reps.
Post your loads, pullup reps and dip reps to comments.
3 rounds for time:
10 tire flips
15 tire box jumps
run 400 meters
6 minute AMRAP
100′ duck walk @ 1.5x body weight or more
10 GHD situps
Rest 3 minutes
For time —
100 KB swings @ 70 men and 44 women
For every drop of the KB there is a 10 box jump penalty on the spot
“Log Grace” 30 ground to overhead with a log Men @ 135+ Women @ 85+ Post loads and times to comments.
Every Minute On the Minute(EMOM) x 15 minutes
20 seconds of Backward sled/tire drag
3 Muscle Ups(bar or rings)