Author Archives: cft123

VACUNA

Announcements

Please remember masks are required at all times except during the warm up & workout.

CROSSFIT TRENCHES – CrossFit

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Back Squat (5-4-3-3 Incremental)

Last set should be done at 70% of 1RM (no higher)

Metcon (Time)

With a running clock…

For time:

25 OHS 75/55 (no rack)

25 Cal Row

3min Rest,

Metcon (Time)

For time:

20 OHS 75/55 (no rack)

20 Cal Row

3min Rest,

Metcon (Time)

For time:

15 OHS 75/55 (no rack)

15 Cal Row

MJ23

Announcements

Please remember masks are required at all times except during the warm up & workout.

CROSSFIT TRENCHES – CrossFit

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“HIS AIRNESS” (AMRAP – Rounds and Reps)

23min AMRAP of:

14 Weighted Sit-up Twists 25/15 plate

10 Supinated Ring Row (Rx: heels ON the box, instead of feet against the edge of the box)

6 Power Snatch 105/90

6 Power Clean 105/90

45 DU

Michael Jordan’s WOD – Numbers represent:

23 MJ’s Jersey number

14 x All Star

6 x NBA Champ

6 x Finals MVP

45 MJ’s Jersey number after he came back from retirement

HERO WOD

Announcements

Please remember masks are required at all times except during the warm up & workout.

CROSSFIT TRENCHES – CrossFit

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Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.


CELANNIN’ TIME

Announcements

Please remember masks are required at all times except during the warm up & workout.

CROSSFIT TRENCHES – CrossFit

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HALTING P CLEAN COMPLEX (Repeat the complex 5 times. )

Pull + Halt right below the know and hold for 3sec + P Clean

Pull + Halt at mid-thigh and hold for 3sec + P Clean

HALTING S CLEAN COMPLEX (Repeat the complex 5 times. )

Pull + Halt right below the know and hold for 3sec + Squat Clean

Pull + Halt at mid-thigh and hold for 3sec + Squat Clean

Metcon (AMRAP – Rounds and Reps)

13min AMRAP of:

2 Front Rack Weighted Step-ups – 95/65, 20″ (no rack)

4 Shoulder Press 95/65 (no rack)

6 T2B

8 RKBS 53/35

10 V-Ups