Crossfit Kids:
https://kids.crossfit.com/
R.E.D Friday June 22, 2018
"MORRISON "
50-40-30-20-10
Wall Ball Shots 20/14
Box Jumps 24/20
Kettlebell Swings 53/35
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
We appreciate all you’ve done brother. Good luck in your next chapter and we’ll see you soon! #espritcrew #crossfitesprit #family
I can’t believe I missed your last day! Why doesn’t anyone tell me anything!? Good luck with the move Jay Basky! Hope we see you back often.
Wednesday June 20, 2018
-STRENGTH-
Back Squat
5@65%
4@70%
3@75%
2@80%
1@85%
-WOD-
400 M RUN
21 Burpees to Target
21 Hang Power Cleans 115/85
400 M RUN
15 Burpees to Target
15 Hang Power Cleans 115/85
400 M RUN
9 Burpees to Target
9 Hang Power Cleans 115/85
Tuesday June 19, 2018
-STRENGTH-
EMOM X10
1 SNATCH + 1 OHS
-WOD-
Thrusters
15-12-9 95/65
AB-Mat Sit-ups
30-24-18
Monday June 18, 2018
-STRENGTH-
Shoulder Press
3x3 @ 60%
-WOD-
AMRAP 12
30 DUs
15/12 Cal Row
5 Deadlifts 155/105
-STRENGTH-
Clean and Jerk
4x3 @60%
"HELEN"
3 RFT
400 M Run
21 KB Swings 53/35
12 Pull ups
