0928: Bring a friend day to CrossFit 2120
WU:3 rounds Run 100 m, 10 m inch worm, 3 burpees, 3×20 sec iso squat holds.
WOD for our Friends: 15 minutes of quality work.
- 2/4 or 6 pull ups
- 5 HRPU
- 6 abmat sit ups
- 7 air squats
- Run 350 m
WOD for our members: 21 minute Amrap:
- 12 pull ups
- 18 push ups
- 24 squats
- Run 200 m
WU: 3 rounds, 10 wall balls, 10 burpees, 10 m leapfrog.
- DL 4×3@80% 2×2@90%
- Push Press 4X5@80% 2X2@100% load
WOD: 10 minute amrap
- 100 m run 2nd speed bump
- 4 wall walk
- 10 TTB
2120 would like to thank everyone that made our BBQ & Open 15.5 wod a very special evening. Great food, great friends and one terrible workout. Proud of you 2120 for your participation in this years open. Last I checked we were just off the mark for making regionals. It is not how many reps we had but the commitment show up every week and go hard. Thanks again and we will see in the box Monday for another good one. Not necessarily a “Hero” but it does represent the Navy and it’s officer’s in a special way.
Max rounds in 3 minutes of:
- 3 Power cleans 135/95
- 6 Push ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
STRENGTH: 1 Max efffort DH pull ups// then 4X70% 1RM GA: we encourage you to drop down to that next size band.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Don’t forget there is an alternate wod at bottom of page? Reminder: Come around the box tomorrow evening for a night of Thrusters, Rowing, Flank Steak and Beer! Help us celebrate 3 years of your great community at 5:30pm.
Workout 15.5 Variations
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
27-21-15-9 reps for time of:
Men use 95 lb.
Women use 65 lb.
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
27-21-15-9 reps for time of:
Men use 65 lb.
Women use 45 lb.
Cindy: 20 minute Amrap
- 5 pull ups
- 10 push ups
- 15 squats
GA: Run 300 m after 5 rounds completed.
WU: choose rep number that will assure successful form thru the last rep of each of the following exersises . 3-15 push ups, 2-10 pull ups, 15-30 squats.
WOD: work at conversation pace for 25 minutes:
- 10 m handstand walk or 10 m bear crawl.
- 10 m duck walk
- 10 m spider man lunge
- 10 sec. tuck sit (refer to boxes or on floor)
- 10 V-ups
- 10 superman rocks
- 200 m jog
WU: 10 burpees, 10 v-ups, 20 walking lunge steps
STRENGTH: DL 4X3@80%
WOD1: 3 minute Amrap
Rest 3 minutes
WOD2: Death by thruster/BJ 10min cap.
- 1 Thruster 115/85
- 1 box jump 24”/18”
GA: Scale the load hit the reps.