2 person teams
2 min AMRAP at each station
station 1: sled pulls (25m = 1)
station 2: tire flips
station 3: farmer carry 70s/53s (25m = 1)
station 4: ball slams
station 5: box push (25′ = 1)
station 6: sandbag clean over
teams of 2
800m farmer carry 53s/35s
100 air squats / plank hold
90 pull-ups / superman hold
80 abmat sit-ups / wall sit hold
70 burpees / hang hold
60 HR push-ups / handstand hold
50 partner deadlifts 225/155
800m farmer carry 53s/35s
Partners do the farmer carry together (one partner carries both kettlebells, switching as necessary). For the next 5 movements one partner works while the other partner holds. Partners switch positions as necessary. The partner deadlifts are performed with a single bar, both partners lifting it together.
5 rounds for time of
30 kettlebell swings 70/53
30 GHD sit-ups
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
odd minutes: movement 1
even minutes: movement 2
“Goat” is CrossFit slang for a movement that challenges us. Such as double-unders, pull-ups, overhead squats or handstand push-ups for example. To turn these perceived weaknesses into strengths, we need to practice them. We generally don’t improve our technique much with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. For example, to improve technique in double-unders we need to practice at a low intensity so we can really focus on the mechanics of the hands and the timing of the jump. When we couple “practice” with “training” throughout the week, we set ourselves on a faster track to results. Choose two “Goats” to work on today, and we’ll alternate between them. Choose an appropriate rep scheme for each movement that keeps things in the low “practice” intensity range.
odd object training
not for time, can be done in any order
accumulate 25 tire flips
build up to a 1RM TGU (has to be done on both sides)
build up to a 1RM unbroken 50m farmer’s carry
Teams of 3 workout with teammates alternating as they see fit. One person works at a time while two rest. For the farmers carry all three athletes will walk the 200m with one athlete carrying the two KBs. Switch as necessary.
(if you didn’t get a 1RM on this last week, do that instead)
1000m farmer’s carry with 2 x 70/53 KBs
Partners must carry their KBs as fast as possible for a combined 1000m. One partner works while one partner rests. Switch every 100m. Every time the KBs touch the ground or partners switch (from work to rest) both partners perform 5 burpees.
“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell
U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan.
He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.
5 rounds for time
200m farmer carry w/2 DBs or KBs @ 1/2 BW
50m waiter walk, right arm w/1 DB or KB @ 1/4 BW
50m waiter walk, left arm w/1 DB or KB @ 1/4 BW
with one partner working on the farmer’s carry at all times while the other partner works inside AMRAPing the couplet, complete as many rounds as possible in 19 min. keep track of your total carries and your total rounds of the couplet.
100m farmer’s carry 2 x 70/53
5 power snatch 75/55
10 burpees over-the-bar
10 x 3 @ 85%
weighted pull-ups (as heavy as you can go)
10 x 3
With a partner complete 1200m (total) of one arm carries.
Partners will first perform 600m waiter walk and then 600m farmer carry. One partner works while the other rests. Choose the heaviest DB or KB you can handle – one for the farmer carry, and one (probably lighter) for the waiter walk. Split each carry evenly however.