All reps are touch and go, pick a weight and stick with it.
2 Rounds for time:
20 Hand-realease Push-ups
20 Wall balls, 16/12# (10’/9’)
20 Pull-ups
20 Double-unders/attempts
Rx+ 2 Rounds for time:
20 Handstand Push-ups
20 Wall balls, 20/14# (10’/9’)
20 C2B Pull-ups
100 Double-unders
Accessory work 12 EMOM (6 Rounds)
20 Sit Ups
5 Supinated strict pull-ups
Air Assault
5/4 calories
Rest as needed, then…
Air Assault
10/8 calories
Rest as needed, then…
Air Assault
15/12 calories
Rest as needed, then…
Air Assault
20/16 calories
Teams of 2, alternating 500m rows for 4000m total.
*Each person rows 4x 500m, if no partner 1:1 work/rest
21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell
Men: 35-lb. dumbbell
Women: 20-lb. dumbbell
While in the Split Jerk position, perform a shoulder press followed by 2 push presses. Make sure to not let the knee pass your toes on the leading leg. This means that your back leg should be bent and your heel on the back leg should also be off the ground.
All sets at 60 to 65%.
All reps at 75% of 1 rep max. No touch and go. Reset every time.
Build in weight.
CrossFit Loop’s Zack Parish WOD
“ZP”
15:02 AMRAP
12 Curls (75/45)
31 Push Press (75/45)
17 Burpees
* From 15:02 to 17:21 Max Set of Push Ups
1502 was his badge number with CRPD.
1721 was his badge number at DCSO.
12/31/17 was the day he died.
The last Friday Night Lights until after the Open will be February 2. The theme will be 40 and over vs. 39 and under, can be individual or 2 person teams. Sign up on the white board in the main gym.
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This Sundays (1/28) extra events.
– 1:00pm Open Seminar (#3 of 6)
– 3:00pm Women only Group Nutrition Meeting (part of Nutrition Challenge)
– 4:00pm Men only Group Nutrition Meeting (part of Nutrition Challenge)
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Work up to a 5RM heavy, build each set
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#