Category Archives: crossfit government island

Thursday the 12th

I. 3RDS (NFT)
1o Dive bomber push-ups
15 sit-ups
20 squats

II. Bench press
3 x 10 @ 65-75% of 1 RM

III. 4 rounds for max reps:
• 1 min Push Press 75/55#
• 1 min Burpees
• 1 min Front Squat 75/55#
• 1 min Burpees
• 1 min Rest

IV.  2 rds
1 min plank
1 min side plank
1 min side plank
30 second hollow hold

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Filed under coast guard crossfit, crossfit government island, Strength, strength & conditioning

Thursday the 24th

I. 3 RDS (NFT)
9 burpees
10 scorpions
10 cross overs

II. Snatch complex
Power snatch to hang power snatch to squat snatch to overhead squat
65 -75% of 1 rep max

III.

“Dirty 30″

For Time:

30 Box Jumps (24″ / 20”)
30 Jumping Pull-ups
30 KB Swings (53/35#)
30 Walking Lunges
30 Knees-to-elbows
30 Push Presses (45# / 35#)
30 Back Extensions
30 Wall Ball Shots (20# / 14#)
30 Burpees
30 Double-unders

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Filed under chipper, coast guard crossfit, Conditioning, crossfit government island

Friday the 11th

I. 3 RDS (NFT)
5 burpee broad jumps
10 cross overs
100 m run

II. Clean and jerk
5-4-3-2-1-1 @ 85% and up

III. “Jackie”

For Time:

1000 Meter Row
45 Thrusters (45# / 30#)
30 Pull-ups

IV. Farmer’s carry
3 x 100 m 70/53#

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Filed under benchmark, crossfit, crossfit government island, crossfit military, strength & conditioning

Wednesday the 25th

I. 3RDS (NFT)
10 scorpions
10 cross overs
10 lunges with twist and lean

II. Deadlift
5-5-4-3-2-2
AHAP!

III. For time

100 DU
30 Sit-ups
20 Burpees
15 Power cleans 135/95#
8 Jerks 135/95#
15 Power Cleans 135/95#
20 Burpees
30 Sit-ups
100 DU

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Filed under coast guard crossfit, crossfit, crossfit government island

Thursday the 1st

I.
3 RDS (NFT)
5 inch worms
25 double unders
10 good mornings

II.
Overhead squat
5-5-5-5-5 @ 75%

III.

For Time: 115/85#

10 Strict Presses
15 Overhead Squats
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats

Bar starts from the floor

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Filed under chipper, coast guard crossfit, crossfit government island, crossfit military