Categories
CrossFit Workouts

2009-11-19 WOD

“Badger”
Courtesy of CrossFit.com

3 Rounds for time:
 – 30 Squat Cleans (95#/65#)
 – 30 Pullups
 – 800m Run

Navy Chief Special Warfare Operator Mark T. Carter, 27, of Fallbrook, Calif.; assigned to Tactical Development and Evaluation Squadron 2, Virginia Beach, Va.; died Dec. 11, 2007 in Balad, Iraq, as a result of enemy action while conducting combat operations in Iraq.  Carter is survived by his father, mother, three brothers and four sisters.

Article:  SEAL chief killed in Iraq, Navy says

Categories
Underground Strength Workouts

2009-11-20 UGS WOD

Week 3
Upper Body (UB)

5 Rounds:
1a. 5-10 Alternating Presses
1b. 5 Weighted Pullups

4 Rounds:
2a. 15 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row

3 Rounds:
3a. 5 Hang Cleans
3b. Tire Harness Overhead Extension and Standing Press

5 Rounds:
4a. 200ft Farmer’s Walk
4b. 20 Sledge Strikes