Workout of the Day: Thursday, 03-October-2024
Announcement
Warm-up
4 Rounds
5 Strict Press
5 Box Jumps
10 Bent over Rows
Split Jerk (14 EOMOM
3 Rounds
2 Strict Press
then
4 Rounds
1 Split Jerk 90%
)
3 Rounds
2 Strict Press
then
4 Rounds
1 Split Jerk 90%
)
Partner “Jack” (AMRAP – Rounds and Reps)
"Partner Jack"
AMRAP 20
10 Push Press (115/75)
10 KBS (53/35)
10 Box Jumps (24/20)
*alternate movements. P1 does Push Press, then P2 does KBS, P1 does box jumps then P2 does Push press…so on….
AMRAP 20
10 Push Press (115/75)
10 KBS (53/35)
10 Box Jumps (24/20)
*alternate movements. P1 does Push Press, then P2 does KBS, P1 does box jumps then P2 does Push press…so on….
**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.
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
https://www.crossfit.com/workout/2010/09/29#/comments
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
https://www.crossfit.com/workout/2010/09/29#/comments
You can choose to partner or do it on your own
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
For October only different weekends
Yoga w/Jenny will be held on the 1st and 2nd Saturday each month at 9:30 am, please reserve a spot, thanks!