1.) T
5 rounds for time of:
100-meter sprint
10 squat clean thrusters 115/75lb
15 kettlebell swings 2/1.5 pood
100-meter sprint
Rest 2 minutes
Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.
He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.
He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.
*2.) Back Squat 2-2-2-2-2 @ approx 80%, rest no more than 2 minutes between sets
*3.) 21-15-9
Deadlift 275/195lb
Box Jump Over 24/20″
*4.) 10 min EMOM
5 rounds for time of:
100-meter sprint
10 squat clean thrusters 115/75lb
15 kettlebell swings 2/1.5 pood
100-meter sprint
Rest 2 minutes
Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.
He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.
He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.
*2.) Back Squat 2-2-2-2-2 @ approx 80%, rest no more than 2 minutes between sets
*3.) 21-15-9
Deadlift 275/195lb
Box Jump Over 24/20″
*4.) 10 min EMOM
odd: 15 Chest to Bar Pull-ups
even: 15 Handstand Push-ups
note: scale down as needed to be able to remain consistent
*5.) 5 rounds
15 GHD Sit-ups
10 Dumbbell Single Arm Push Press 65/45lb (5 each arm)
20 Banded Twist (10 each side)
note: on the db push press concentrate on keeping the midline vertical not shifting to the side of the lift
*6.) 5 x 30 cal Row, rest 1:1
note: splits are to get faster each round
*7.) Alternating every minute for 12 minutes:
Left Pec Smash
Right Pec Smash
Left Lat Smash
Right Lat Smash
even: 15 Handstand Push-ups
note: scale down as needed to be able to remain consistent
*5.) 5 rounds
15 GHD Sit-ups
10 Dumbbell Single Arm Push Press 65/45lb (5 each arm)
20 Banded Twist (10 each side)
note: on the db push press concentrate on keeping the midline vertical not shifting to the side of the lift
*6.) 5 x 30 cal Row, rest 1:1
note: splits are to get faster each round
*7.) Alternating every minute for 12 minutes:
Left Pec Smash
Right Pec Smash
Left Lat Smash
Right Lat Smash
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Amanda Zeamer
Rehab and extra credit
Back squat at 105#, deadlift at 135 and step overs and jumps, ghd and push press done at 25#, 5x30cal done and all my rehab stuff complete
10
2
Brandi Binsfeld
22:00
65# cluster 35 kb
12
2
Brett Kohout
Rest
Quads & traps are fried. Also, ate an entire pizza yesterday. ‘Twas glorious
15
2
Megan Vogel
21:49 75# cluster/45# kb
175# BS, Shoulder Mobility
14
2
Pauly VanderKelen
21:36
UB Clusters / 15 UB KBS first round, 8-7 for rounds 2,3, and 4, 6-5-4 for the last round
0
0
Sylvia Christensen
22:35
Sending a 9 line. 195# BS. 5 rounds: 15 GHDS, 6 dips, 25 hollow rocks, 5 sots (65#). FT: 50 DL(105#), 50 pull-ups 5:48 🐌 on the pus 🦖
12
0
Theresa Rosenquist
22:28**
**w/ 125m C2, #17.5 DB Clusters, #35 KBS (Russian -> Am); Row'd Royalty 18.4, MWOD knee therapy.
7
1
You are too kind T! But I’ll take any award I can get! 😝