8 Minutes for Reps of
Turkish Get-ups 24Kg/16KgPart B:For Time:200’ Single Arm Kettlebell Overhead Lunge 24 kg/16kg30 Kettlebell Swings400 M Single Arm Farmer’s Walk30 Kettlebell Swings200’ Single Arm Kettlebell Overhead Lunge 24 kg/16kg(to be done outside)
Part A: StrengthHigh Bar Back Squat3 sets of 5 Reps @ 75-80%90- 120 seconds of rest between sets.Part B: WODTeam Relay2 teams per class1k Bike40 Wall Ball Shots #1215 Burpee Box Jumps 20”As a team finish:200 Thrusters #75All team members must finish relay portion to call time1 station available per exercise.Team members cannot advance to next station until it has been cleared by preceding member
Divide class into 2 teams. Team 1 will Row 600 M while the other completes max reps:
1) Air Squats
2) Double Unders
3) 20’ shuttle runs (lengths)
Teams switch off between each exercise, which stops as soon as all the members of other team have completed their 600 M Row. Object is to get the row done as quickly as possible, so as to prevent the number of reps made by the other team. There is a 1 minute rest after each station. Coach will take rep count during rest.
“Rahoi” AMRAP in 12 minutes 12 Box Jumps 24” 6 Thrusters M95/W#65 6 Bar Facing Burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.
He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
CrossFit Baseball:Divide class into 2 teams.Game is 20 minutesHome plate: 2 Forward RollsRun to Hammersmith and back.1st Base: 10 Parallel JumpsRun to Hammersmith and back.2nd Base: 10 Cal RowRun to Hammersmith and back.3rd Base: 10 Push-Press #95/#65Run to Hammersmith and back
Brenton:5 Rounds for Time:Bear Crawl 100’Standing Broad Jumps 100’Complete 3 Burpees after every 5 broad jumps. Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.
He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.