2013-09-09

Meet downstairs at 1610

Front Squat

5, 5, 5, 5, 5

Partner WOD

AMRAP 12 minutes

One handed kettlebell clean and jerk
Run 400 meters

One partner does one handed C+J continuously (switching hands as needed) while your partner runs 400.

And if you need some inspiration, here is an amazing athlete who brings the humility.

GPP Achievements

 

On 9-6-13 CrossFit Indomitable athlete Sergeant Robert Wurpes was promoted to blue belt in Brazilian Jiujitsu.  The combination of combatives like BJJ and CrossFit is super functional, powerfully job related, and makes Rob very formidable. 

 

 

CrossFit Indomitable athletes Dan Smith and Paul Wade were representing with their CFI t-shirts during their high altitude backpacking in the Willowas. 

Inspiration

                                         Humbling video.  Amazing guy.

2013-09-05

Meet upstairs at 1610 hours

Two handed dumbell row

5, 5, 5, 5, 5

then

For time:

25 burpees
run downstairs
5 pullups
run upstairs
20 burpees
run downstairs
10 pullups
run upstairs
15 burpees
run downstairs
15 pullups
run upstairs
10 burpees
run downstairs
20 pullups
run upstairs
5 burpees
run downstairs
25 pullups
run upstairs

2013-09-04

Meet downstairs at 1610.

Not for time:

Kettlebell One Handed Sots Press

10, 10, 5, 5 (each hand)

Kettlebell One Handed Press

 10, 10, 10 (each hand)

Kettlebell Two Handed Push Press

10, 10, 10

Then

4x400m with 90 seconds between runs.

Buyout:

Tabata Squats

2013-09-03

Meet downstairs at 1610

Zercher Squat

5, 5, 5, 5, 5

MetCon

AMRAP 5 minutes the couplet of:

Hand Release Pushups
Strict Pullups

start with 1, 1 and add one more rep for each round to go as high as you can in the five minutes

rest 5 minutes

AMRAP 3 minutes the couplet of:

KBS (70/53)
Jumping Lunges (lunge on both legs counts as one)

same rep scheme as above except three minutes

Happy Labor Day

Lift something heavy and enjoy your family.

Check tomorrow as we get back to work. The summer is over and all our problems are solved.