01/24/2018

CrossFit Stand and Battle – CrossFit

Conditioning

Slap Happy (3 Rounds for reps)

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Cash Out

Metcon (No Measure)

3 Sets:

12 Romanian Deadlifts

12 Dumbbell Rows (Each Side)

40 Banded Pull-Aparts

01/19/2018

CrossFit Stand and Battle – CrossFit

Strength WOD

Front Squat (3 Reps @ 82%)

Front Squat (1 Rep @ 87%)

Front Squat (3 Reps @ 82%)

Front Squat (1 Rep @ 90%)

Conditioning

Guts and Glory (Time)

210 – 150 – 90 Meter Run

21 – 15 – 9 Thrusters (95/65)

Then…

15 – 12 – 9

Row for Calories

Hang Squat Cleans (95/65)

Then…

12 – 9 – 6

Burpees over Bar

OHS (95/65)

RxM

180 – 130 – 80 Meter Run

18 – 13 – 8 Thrusters (75/55)

Then…

12 – 10 – 8

Row for Calories

Hang Squat Cleans (75/55)

Then…

9 – 7 – 5

Burpees over Bar

OHS (75/55)

Scale 1

150 – 110 – 70 Meter Run

15 – 11 – 7 Thrusters (65/45)

Then…

9 – 8 – 7

Row for Calories

Hang Squat Cleans (65/45)

Then…

6 – 5 – 4

Burpees over Bar

OHS (65/45)
19min goal, 25min cut-off

last done 11.02.16

01/18/2018

CrossFit Stand and Battle – CrossFit

Goat Training

Conditioning

One-Two Punch (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 25:

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs

6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs

9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.

Rx

Kettlebell: (53/35)

Box Jump Overs (24/20)

Wallballs (20/14)

01/17/2018

CrossFit Stand and Battle – CrossFit

Strength WOD

Deadlift (Build to a Heavy Set of 3)

Conditioning

Marston – CF347 (AMRAP – Rounds and Reps)

Rx

(7+ Rnd Minimum)

AMRAP 20:

1 Deadlift (315/205)

10 Toes-to-Bar

15 Barbell Burpees

RxM

AMRAP 20:

1 Deadlift (75%)

6 Toes-to-Bar

12 Barbell Burpees

Scale 1

AMRAP 20:

1 Deadlift (75%)

10 Scaled T2B

9 Burpees
*Note: “Marston” as written is 405/285. To preserve the stimulus of the workout, we are looking for a heavy deadlift today.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.