Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Skill;
Snatch Balance 3, 3, 3
WOD;
‘Randy’
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Our thoughts and prayers go out to Officer Simmons’ wife and two children.
For Time:
75 Power Snatch 75/55lb
‘Wittman’
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.
He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
7 Rounds for Time;
15 Kettle Bell Swing 1.5/1pood
15 Power Clean 95/65lb
15 Box Jumps 24″
‘Josh’
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
For Time;
21 Over Head Squat 95/65lb
42 Pull Ups
15 Over Head Squat 95/65lb
30 Pull Ups
9 Over Head Squat 95/65lb
18 Pull Ups
‘McGhee’
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.
He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.
As many rounds as possible in 30 minutes of;
5 Dead Lift 275/185lb
13 Push Ups
9 Box Jumps 24″
CrossFit Open 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls 20/10ft m, 14/9ft f
90 Double-unders
30 Muscle-ups
For Time;
10 to 1 Ring Dips
Alternating with:
1 to 10 Over Head Squat 115/75lb
Skill;
Strict Shoulder Press 1, 1, 1
WOD;
3 Rounds for time of:
10 Dead lift 315/205lb
50 Mountain Climbers
“Mary” vs “Cindy”
Complete as many rounds in 30 minutes as you can of:
5 Handstand Push-ups
10 Pistols (alternating legs)
20 Pull Ups
10 Push Ups
15 Squats
For Time;
25 Kettle Bell Swings 2/1.5pood
30 Ground to Overhead 2/1.5pood
35 OH Lunge 2/1.5pood
40 SDLHP 2/1.5pood
35 OH Lunge 2/1.5pood
30 Ground to Overhead 2/1.5pood
25 Kettle Bell Swings 2/1.5pood
