4 rounds for time of:
Run 400 meters
5 burpee muscle-ups
If you’ve got a 20-lb. vest or body armor, wear it.
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.
Back Squat 3-3-3-3-3 reps
Back squats are an excellent strength building movement for the entire posterior chain. A stronger posterior chain will help you run faster, jump higher and generally move better in all aspects of life!
Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly.
Complete as many rounds as possible in 20 minutes of:
10 strict handstand push-ups
20 strict pull-ups
30 jumping alternating lunges
Great time to work on range of motion (ROM) and strength with HSPU’s and Pull-ups – your trainers will have progressions to help you!
And some jumping lunges to keep that heart rate up…
Believe you can and you’re halfway there.
- Theodore Roosevelt
Hang squat clean 5-5-3-3-3-1-1-1-1 reps
Bring on the intensity with a focus on technique as you progress through your sets.
Team WOD – bring a friend!
8:00 AM at the gym
CrossFit Games 2015 Open Workout 15.1
(Link to full workout description, movement standards and scaling)
Complete as many rounds and reps as possible in 9 minutes of:
10 deadlifts (115 / 75 #)
5 snatches (115 / 75 #)
1-rep-max clean and jerk 6-minute time cap
NOTE: Workouts must both be completed within same 15 minutes.
Join us for “Friday Night Lights” at the gym – 6PM
Come cheer on CFVC competitors – refreshments/snacks provided!