Archive for July 12, 2013

Saturday 20130713 Open Workout @ 0900

Posted: July 12, 2013 by totactfit01 in Uncategorized

WOD:

Jack1MartinHero_thpic courtesy of CrossFit HQ

“Jack”

20 Min AMRAP:

10 Push Press (115/85)

10 KB Swings (1.5/1)

10 Box Jumps (24/20)

Post rounds completed to Comments/LogWOD

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

Cash Out:

Reverse hyperextensions

 4×30

stay with same weight all 4 sets

Firebreather Piece (Done on your own outside of class):

3-Position Clean (mid thigh, above knee, floor)

1/1/1/1/1/1/1

Increase weight each round. Rest as needed

Video courtesy of CrossFit Wilmington.  Goal is to hold onto the bar through the cycle.