Month: July 2015

WOD;

‘Fran’

21, 15, 9 for time of:
Thrusters 95/65lb
Pull Ups

Compare to your performance on 4/23/2014

Cashout;

‘Annie’

50-40-30-20-10 for time of:
Double-unders
Sit-ups

Compare to your performance on 5/26/2015

Skill;

Choose your gymnastics skill

Tabata
20 sec on, 10 sec off for 8 cycles of each exercise;
Calorie Row
Box Jump 20″
Double Unders
Air Squats

WOD;

‘Conaboy’

Complete as many rounds as possible in 3 Rounds of:
3 Min
3 Press/3 Push Press/3 Push Jerk
3 Min
3 Full Clean/3 Power Clean/3 Hang Power Clean
3 Min
3 Full Snatch/3 Power Snatch/3 Hang Power Snatch
1 Min Rest
*75/55lb

Compare to your performance on 11/21/2014

WOD;

4 Rounds for Time of:

15 Pull Ups
30 Front Squats 75/55lb
15  HOD Push Ups
400 Meter Run

WOD;

‘Tommy V’

For Time:

21 Thrusters, 115/75lb
12 Rope Climbs, 15′
15 Thrusters, 115/75lb
9 Rope Climbs, 15′
9 Thrusters, 115/75lb
6 Rope Climbs, 15′

WOD;

‘Randy’

For Time:

75 Power Snatch 75/55lb

Compare to your performance on 6/11/2014

Cashout;

1 Mile Run, Max Effort

WOD;

Army 1st Lt. Michael J. Cleary, native of Dallas, PA; 1st Battalion 15th infantry Regiment, 3rd Brigade, 3rd Infantry Division. Cleary died December 20,2005 serving during Operation Iraq Freedom, killed in Taji, Iraq when an improvised explosive device detonated near their HMMWV during combat operations.

‘Cleary’

10 Rounds for Time of:
10 Overhead Squats
10 Overhead Lunge Steps (snatch grip, 5L/5R alternating)

*95/65lb
**if barbell is dropped within the set of 10 of either movement in any round, athlete must buy the bar back with 10 Wall Ball (20/14lb @ 10′)

CrossFit Vertex – CrossFit

Back Squat (1RM)

Metcon (Time)

5 Rounds of;

200 Meter Run

10 Pull Ups

*15 Min Time Cap