Tuesday, Novembe11th “Alexander”

In honor of Veterans Day we will be completing a Hero wod.

Alexander

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Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

 

5 rounds for time of:
31 back squats, 135 lb.
12 power cleans, 185 lb.

Post time to comments.

 

 

Saturday, November 8th “Fireball”

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“Fireball”
Partner wod 20 min AMRAP

6-cal row/ airdyne

9-thrusters 95/65

12- bar hops

*Partner 1 completes entire round, then partner 2 completes entire round.  Continue alternating until time is called.

rest 3 min

then “Death by Sit ups”

 

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Bring a friend day is back!!!! Bring a friend in to try out Crossfit Port Byron at no charge!!!

“Bon Appetit”
Partner workout

AMRAP 20:
30 Box Jumps (24/20)
30 ring rows
30 Kettlebell Swings (35/55)
60 Lunges (15 per leg per person)
30 Toes-to-bar/ knees to chest
30- push press (45/35)
30 Wallballs (20/14)
30 Burpees

*one person works at a time, divide work evenly.

Thursday, November 6th

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1- Sumo Deadlift 7×3 (Work up in weight)

2- For time

10-8-6-4-2

-Clean and Jerk (135/95)

-Strict HSPU (x2 pike push ups)

 

3- “Lean and Mean” cashout

5 rounds

10- Squat therapy

10- Sotts press (pvc or light bar)

*There is no shame in the PVC here!!!

 

Tuesday, November 4th

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1- Snatch Technique

2-“Three Times a Lady”
AMRAP 3:
3 Power Snatches (135/95)
20 Double-Unders

Rest 3:00

AMRAP 4:
4 Power Snatches (115/80)
20 Double-Unders

Rest 4:00

AMRAP 5:
5 Power Snatches (95/65)
20 Double-Unders

Post Scores of All Three AMRAP’s to the board

Friday, October 31st “Bring a friend/Costume day”

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Happy Halloween!!!  If you are wearing a costume make sure you can squat!!

“Bring a Friend/Costume day”

-Wall balls

-Butterfly sit ups

-Kb Sumo DL HP

-Calorie Row/ Airdyne

-rest

*perform max reps at each station for one minute.  Complete entire circuit four times.

rest 3 min

“Lean and Mean” cashout

2 min AMRAP

-Burpees

record total number of burpees