Strength
Back Squat
2-2-2-2-2-2-2
Metcon
Every min (20mins)
Even min – 15 Wall Balls (20/14)
Odd Min – 10 Toes to bar
9/30/2016
For Time
CFT Tough Challenge
9/29/2016
Metcon
12 min AMRAP
7 Box Jump Overs 24/20
14 Alternating one arm KB Snatch 53/35
21 Push Ups
Core
Not for Time
3 rds
15 Straight Leg Raises on Rig
15 Weighted Good Mornings
9/28/2016
Yoga at 8:30
Strength
Every 90 seconds for 10 sets
3 x OHS
Metcon
9 min Amrap
3-6-9-12-15. . .
Squat Snatch (115/75)
Chest to Bar Pull Ups
9/27/2016
Teams of 3:
20m AMRAP
Partner 1: run 400m
Partner 2: row calories
Partner 3: 40 double unders or 120 singles (or as many as possible)
Rotate each time runner gets back
Score is total calories
Core Work
30 barbell roll out
30 barbell windshield wipers
9/26/2016
Tommy Mac"
For Time
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
Sergeant Thomas R. MacPhersonKilled in action on October 12, 2012
Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.
MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.
9/22/2016
Metcon
16 min
Buy-In 1 mile run
with remaining time AMRAP
9 OHS 135/95
6 Strict Hand Stand Push Ups
3 Rope Climbs (scaled 9 pull ups)
Metcon
4 Rounds for Time
10 Power Cleans 135/95
20 Box Jumps
30 Hand Release Push-ups
40 Double Unders (3x Singles)
**No Yoga. 4:15 class will be normal.
15m work on squat snatch
Metcon
For Time
10 Thrusters 135/95
400m Run
8 Thrusters
300m Run
6 Thrusters
200m Run
4 Thrusters
100m Run
2 Thrusters
9/20/2016
For Time:
15m AMRAP
21 deadlifts 165/115
15 chest to bar pull-ups
9 shoulder to overhead 165/115
then
Not For Time:
40-30-20-10
Weighted Russian Twist
Weighted Sit Ups
Back Squat
2-2-2-2-2-2-2
Metcon
Every min (20mins)
Even min – 15 Wall Balls (20/14)
Odd Min – 10 Toes to bar
9/30/2016
For Time
CFT Tough Challenge
9/29/2016
Metcon
12 min AMRAP
7 Box Jump Overs 24/20
14 Alternating one arm KB Snatch 53/35
21 Push Ups
Core
Not for Time
3 rds
15 Straight Leg Raises on Rig
15 Weighted Good Mornings
9/28/2016
Yoga at 8:30
Strength
Every 90 seconds for 10 sets
3 x OHS
Metcon
9 min Amrap
3-6-9-12-15. . .
Squat Snatch (115/75)
Chest to Bar Pull Ups
9/27/2016
Teams of 3:
20m AMRAP
Partner 1: run 400m
Partner 2: row calories
Partner 3: 40 double unders or 120 singles (or as many as possible)
Rotate each time runner gets back
Score is total calories
Core Work
30 barbell roll out
30 barbell windshield wipers
9/26/2016
Tommy Mac"
For Time
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
Sergeant Thomas R. MacPhersonKilled in action on October 12, 2012
Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.
MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.
9/22/2016
Metcon
16 min
Buy-In 1 mile run
with remaining time AMRAP
9 OHS 135/95
6 Strict Hand Stand Push Ups
3 Rope Climbs (scaled 9 pull ups)
Metcon
4 Rounds for Time
10 Power Cleans 135/95
20 Box Jumps
30 Hand Release Push-ups
40 Double Unders (3x Singles)
**No Yoga. 4:15 class will be normal.
15m work on squat snatch
Metcon
For Time
10 Thrusters 135/95
400m Run
8 Thrusters
300m Run
6 Thrusters
200m Run
4 Thrusters
100m Run
2 Thrusters
9/20/2016
For Time:
15m AMRAP
21 deadlifts 165/115
15 chest to bar pull-ups
9 shoulder to overhead 165/115
then
Not For Time:
40-30-20-10
Weighted Russian Twist
Weighted Sit Ups
