Workout: “McGhee” (Partner Style!)
As many rounds as possible in 30 minutes of:
5 Deadlifts (275, 185)
13 Push ups
9 Box Jumps (24,20)
Accessory: 2×25 Abmat Sit-ups
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Technique Development: Running Efficiency Drills
800 meter Run
800 meter Run
Time Cap: 20 minutes
Accessory: Group cooldown and stretch
Olympic Lifting going through the Burgener Warm up
Workout: As many Rounds as possible in 5 minutes:
10 Kettlebell Swings (72,55)
10 Toe to Bar
Rest 5 min
AMRAP 5 minutes
30 Double Unders
10 Wall Balls (20,14)
Accessory: Tabata Hollow Rocks
BootCamp taking the workout outdoors.
Workout: Back Squat: 5-5-5-5-5 reps
Accessory: Easy 1,000 meter Row at 70%-80% Effort
Got the memo.
Workout: Clean and Jerk: 3-3-3-3-3 reps
Accessory: Accumulate 3 minutes in a Superman hold on the GHD
Plank holds in BootCamp
Keep the evening of August 26th open.
We are going to a Mariners Baseball Game! More details to follow.
Technique Development: 6 minutes of group shoulder mobility
Workout: The “Bergeron Beep Test”
Every Minute on the Minute for as long as possible of:
7 Thrusters (75/55)
Olympic Lifting Class working on Snatches.
Workout: 10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Clean (155, 105)
Chest to Bar Pull-up
Kettlebell Swing (55, 35)
Time Cap: 17 minutes
Accessory: 3×10 Barbell Overhead Squat walking lunge step
CrossFit Basics executing some excellent Medicine Ball Cleans.
In celebration of our Independence,
CFBT will be CLOSED Friday and Saturday for the 4th of July weekend.
Get out and enjoy the sunshine and give those
muscles a little rest and relaxation!
Shoulder Press: 3-3-3-3-3 reps
Push Press: 2-2-2-2-2 reps
2×15 Abmat Sit-ups or GHD to Parallel
Crystal and Madison in a partner BootCamp workout.
Lift: 10 Minutes to work up to a heavy, not maximal, set of 5 Deadlifts
Workout: Every Minute on the Minute for Sixteen Minutes:
Odd minute: 10 Deadlifts (225,155)
Even minute: 10 Handstand Push-ups
Accessory: Accumulate 2 minutes in Banded Plank
JP wore his CFBT shirt on his road bike ride to Spokane!
Yes, you read it right, Spokane!