 AMRAP 20:
1 Round of "The Chief" 200 Meter Run 2 Rounds of "The Chief" 200 Meter Run 3 Rounds of "The Chief" 200 Meter Run ... Continue to Add 1 Round Until Cap _______________________ 1 Round of "The Chief": 3 Power Cleans 6 Push-ups 9 Air Squats PERFORMANCE: (135/95) FITNESS: (95/65) * If unable to run, complete one of the following: * 250 Meter Row * 14/10 Calorie Assault
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 9 Rounds:
9/7 Calorie Assault Bike 7 Power Snatches 7 Toes to Bar 7 Box Jumps PERFORMANCE (95/65) (24/20) FITNESS (75/55)  21-15-9:
Deadlifts (225/155) Handstand Push-ups 21-15-9: Deadlifts (185/125) Seated Strict Press (35/25)  Build to a Heavy Complex:
1 Pausing Front Squat 1 Front Squat PERFORMANCE On the 4:00 x 5 Rounds: 20/15 Calorie Row 40 Double Unders 7 Front Squats (165/115) FITNESS On the 4:00 x 5 Rounds: 20/15 Calorie Row 60 Single Unders 7 Front Squats (115/75)  3 Rounds:
12 Lateral Dumbbell Burpees 21 Pull-ups Directly Into... 3 Rounds: 12 Alternating Dumbbell Snatches 21/15 Calorie Assault Bike PERFORMANCE: (70/50) FITNESS: (50/35)  Power Clean & Jerk
Build to a Heavy Single 3 Rounds: 50 Air Squats 10 Power Clean and Jerks PERFORMANCE (135/95) FITNESS (95/65)  10 Rounds:
4 Strict Pull-ups 8 Push-ups 12/8 Calorie Bike  Teams of 3:
For Time (30 Minute Cap): 75/50 Calorie Assault Bike 75 Power Snatches (75/55) 75 Thrusters (75/55) 75/50 Calorie Assault Bike 60 Power Snatches (95/65) 60 Thrusters (95/65) 75/50 Calorie Assault Bike 45 Power Snatches (115/85) 45 Thrusters (115/85) 75/50 Calorie Assault Bike 30 Power Snatches (135/95) 30 Thrusters (135/95) 75/50 Calorie Assault Bike 15 Power Snatches (155/105) 15 Thrusters (155/105)  Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing. Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife. AMRAP 20:
1 Deadlift (315/205) 10 Toes to Bar 15 Lateral Barbell Burpees  On the 3:00 x 5 Rounds:
20 Slamballs 10 Box Jump Overs 5 Push Jerks *Build to a Heavy Set of 5 On Push Jerk PERFORMANCE: (20/14)(24/20) FITNESS: (14/10) |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit