1 Round for time
Swim to CrossFit H-Hour
Weighted Pull-ups 1-1-1-1-1-1-1 reps
Then Swim Home
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Five rounds for time of:
Option A,
10 Wall climbs
10 Toes to bar
20 Box jumps, 24″ box
For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Option B
5 Wall climbs
10 Knees to elbows
20 Box jumps 20″
Option C
5 roll-up Push-up +30 sec prone hold
10 Knee raises
20 Box jumps 18″
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“Rankel”
Complete as many rounds as possible in 20 minutes of:
102.5Kg Deadlifts, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 32Kgs
Run 200m
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U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
“Running Christine”
3 Rounds For Time
400m Run
12 B/W Deadlifts
21 Box Jumps 20″
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“Fran”
21-15-9 for time
Thrusters 42.5kg
Pull-ups
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Great work Taylor. 50kg deadlift!
Front squat 3-3-3-3-3 reps
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Well done Seb. PB on 3’s!
3 rounds for time of:
Run 400 meters
30 Overhead squats, 35Kg/ 25Kg
21 Pull-ups
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“Jack”
Complete as many rounds as possible in 20 minutes of:
52.5 Push press 10 reps
10 KB Swings, 24kg
10 Box jumps, 24 inch box
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Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
“Murph”
For time:
Run 1.6 Km
100 Pull-ups
200 Push-ups
300 Squats
Run 1.6Km
Scaled WOD’s will be on the board tomorrow guys!
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Muscle Up Progression
21-15-9
Handstand Push Ups
Kettlebell Swings 20kg/24kg
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Swedish Armed Forces, Afghanistan