10 mins
Dynamic Warm-up/Barbell Warm-up
25 mins
*Stay light
*Emphasize hitting each position and work on quickness under bar
100 DU/200 SU
1000m Row
1 Mile Run
*Complete in any order
*20 Min Time Cap
15 mins
Dynamic Warm-up
3 Sets at 100% effort
250 Row
10 Slam balls (30/20)
10 Burpees
10 Slam balls (30/20)
10 Burpees
10 Slam balls (30/20)
Rest 8 minutes between round
Re-test from 8/12/15
10 mins
Dynamic Warm-up/Barbell Warm-up
30 mins
Hang Power Snatch
8×2
*Start light and increase each set
*If you fail a set, go back down and complete remaining sets there.
*Mobility between sets
10 Wallballs (20/14)
20 DU
*1/1.5 DU/SU
15 mins
Dynamic Warm-up/Barbell Warm-up
30 mins
Find 3RM Thruster
*Performance – take from the floor
*Fitness – take from the rig
*Mobility between sets
Re-test from 8/10/15
5 Minute AMRAP
10 ALT KB Snatch (1.5/1)
10 Hollow Rocks
15 mins
Dynamic Warm-up
20-Minute AMRAP of:
9 Deadlifts, 245#
8 Muscle-ups
9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here
*Performed as Partners!
*Deadlift should be about 50% of 1RM
*Scale Ring MU to Bar MU or 8 Strict Pull-ups & 8 HR Push-ups
*Fitness option – scale to Power cleans
*Pick a clean weight where you could do at least 5 unbroken when fresh.
15 mins
Dynamic Warm-up/Barbell Warm-up
20 mins
*Stay light
*Work on finishing the pull and speed under the bar
12 min AMRAP
Accumulate 30 second HS Hold
8 Hang Cleans (95/65)
10 Burpees
10 mins
Dynamic Warm-up
25 mins
Core Circuit: 5 sets
20 sec on/20 sec off
Hollow Hold
Arch Hold
Abmat Sit-ups
Supermans
1:00 rest
27-21-15-9-3
Single Arm KB Thrusters (Stay light on weight)
200m run b/t each set
*Can split KB Thrusters between arms as needed
10 mins
Dynamic Warm-up
20 mins
Rack Pulls
5×5 at 65% of 1RM DL
*Every 90 seconds
*Spend 10 minutes warming up to 65%
*Bar should start mid-shin/just below the knee
1000m row
Rest 5 minutes
750m row
Rest 4 minutes
500m row
Rest 3 minutes
250m row
*Should be completed within 25 minutes, including rest
As a parent, I am in constant battle with myself about my child’s diet. I don’t want to deprive him of things he enjoys, but I want to keep him healthy. I also want to make sure I give him the tools to maintain that throughout his life. My biggest struggle in life was learning to eat healthy and exercise later in life. I had so many bad habits (not to mention extra pounds) to lose and change before I could begin to live a healthy lifestyle.
When I had my son, I made a vow to instill in him early the love and appreciation of healthy foods. I want to do it while still allowing him to be a kid, and letting him enjoy the perks and goodies that come along with it. When I can across this article, I knew I needed to share it with you guys. I am not saying you have to choose to follow all these tips, but maybe there is one or two in here that speak to you. Take a few minutes to read through it, and let’s be the type of parents who help our kids understand health and fitness and how important good health is to us all!
http://www.superhealthykids.com/8-ways-to-reduce-your-kids-sugar-intake/
10 mins
Dynamic Warm-up
20 mins
100 DU Buy-In
16-10-6
KBS (1.5/1)
KB Reverse Lunge (1.5/1)
100 DU Buy-Out
CrossFit Pineville 