Friday, 18 April 2014

CrossFit Total 
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

Thursday, 17 April 2014

Wall Balls, Sit Ups and Run
3 rounds for time of:
25 Wall Balls, 20/14 lbs
25 Sit Ups
Run, 400 m

Overhead Squat 5-5-5

Wednesday, 16 April 2014

Deadlift, Push-Up, Row 
21-15-9 reps For time:
Deadlift, 155/105 lbs
Push-up (hand release)
Row (calories)

Back Squat – 20 Rep

Tuesday, 15 April 2014

The Chief 
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.  For each cycle restart the AMRAP.

AMReps 2 mins: Paralette Shoot Throughs

Monday, 14 April 2014

Run 1 mi TT

randy
Randy
For time:
75 Power Snatches, 75/55 lbs
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Our thoughts and prayers go out to Officer Simmons’ wife and two children.

First posted 13 February 2008