Blog

For time:
30 calorie row
15 BJO’s or 20 Box Jumps (24/20)
30 Power Snatches 95/65#
30 Front Rack Lunges
30 SDHP
15 BJO’s or 20 Box Jumps
30 Calorie row

<3 months - For time:
20 calorie row
10 BJO’s or 15 Box Jumps (24/20 or shorter)
20 Power Snatches 65/35#
20 Front Rack Lunges
20 SDHP
10 BJO’s or 15 Box Jumps
20 Calorie row

“Rested DT”
With a 30 minute running clock:
Do ONE round of ‘DT’:
12 DL 155/105,
9 Hang Power Cleans,
6 Push Jerks**
Rest exactly 2 minutes

Do another round of DT, rest 2 minutes.

Continue this way until the 30 minute mark.

**Scaling up to Heavy DT (205/145#) or anything in between is allowed

Post rounds and reps complete to comments.
Compared to 7/20/16

<3 MONTHS - scale load to 65/35#

ANGIE - For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Compare to 12/24/16

<3 months - Partitioned Angie - 5 rds for time:
15 Pull ups
15 Push ups
15 Sit ups
15 Squats

PART I - Hang Squat Snatch, heavy single

PART II (12min) - 3 rounds, every Rep Counts:
1min HSPU (sub is strict DB presses)
1min KB swings 70/53#
1min WB shots 20/14#
1min rest
After the 1min rest, repeat it 2 more times

<3 MONTHS - scale the loads for KB and WB

Part I - Push Jerk. Heavy Single. Compare to: 4/14/17

Part II - 10.9.8.7.6.5.4.3.2.1 RRFT of:
-SDHP (95/65)
-Ring Dips
15min time cap

Part I - Hang Power Clean. Heavy Single. Compare to: 3/6/17

Part II (12min) -
With a 12min clock running:
3 rounds of:
- 40 Double Unders (1/2 attempts)
- 8 Power Cleans (70% of top load from Hang Power Clean)
Then as many HSPU’s as possible (sub is strict DB presses)
score of workout is total number of HSPU's done after the couplet and before time ends

Part I - Snatch complex. 1 round done every other minute (5 rounds total):
1 Hang Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch

PART II - ’Helen’ 3RFT of:
- 400M run
- 21 KB Swings (53/35)
- 12 Pull Ups
*compare to: 2/23/17

‘Scotty' - AMRAP(11):
5 Deadlifts (315/225)
18 Wall Ball Shots (20/14)
17 Lateral Burpees

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

Skill: Pull Ups.

If you have pull ups do 'Death By Pull Up'.

WOD - For time:
400M run / 21 Shoulder Presses (95/65)
400M run / 15 Push Presses (135/95)
400M run / 9 Push Jerks (165/115)

Part I - Overhead Squat. Heavy Single. Compare to: 4/3/17

PART II - 21,15,9 RRFT of:
- Front Squats (135/95)
- T2B

Contact