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CrossFit Journal

Operation Phoenix Widget

11 Dec 2013

10 Burpees

15 Ring push ups

20 Dead Lifts

25 Double Unders

5 Rds for Time

9 Dec 2013

95 lb Thrusters 5 reps

95 lb hang power cleans 7 reps

95 lb SDHP 10 reps

 

20 Min AMRAP

 

22 Nov 2013

Push Press

2 x 5 @ 75%

1 x 5 @ 75%

 

20 Wall Ball

15 Burpees

10 handstand pushups

5 RFT

21 Nov 2013

2 Min Planks

30 V-ups

30 Bicycles   x2

_____________

“Alicia”

3 hang power cleans

3 forward lunges (front squat)

3 push press

EMOM for 12 minutes

20 Nov 2013

Deadlifts:

2 x 5 @ 75%

1 x 5 @ 75%

__________

10 Min AMRAP

10 OHS

10 Box Jumps

10 Ring Rows

19 Nov 2013

Skills

15 mim:

( Double Unders & Hand stands)

______________________

100 M Run

5 Cleans

10 Pullups

AMRAP in 15 min

18 Nov 2013

Front Squats:

2×5 @ 75%

1×5+ @ 75%

______________

5 Dumbell snatches – Left

10 Double unders

5 Dumbell snatches – Right

10 Double unders

AMRAP in 15 min

12 Nov 2013

Double Under Ladder

21 DU – 3 Ring Rows

18 DU – 6 Ring Rows

15 DU – 9 Ring Rows

12 DU – 12 Ring Rows

9 DU – 15 Ring Rows

6 DU – 18 Ring Rows

3 DU – 21 Ring Rows

 

For Time

11 Nov 2013

” Happy Veterans Day”  Thank you to all that have served.

WOD:

“Blake”

4 Rounds for time of:
100 foot Overhead Walking Lunge @ 45/25
30 Box Jump @ 24/20
20 WB’s @ 20/14
10 HSPU’s (Do not use an AbMat for RX)

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

7 Nov 2013

400 M Run

10 Sumo Deadlift High Pull

15 Box Jumps

20 Double Unders

4 Rds for time