Author Archives: cft123

PARTNER WOD

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

EL CONQUISTADOR (Time)

For time:

Cash-in: 800m run (Together)

*7 RFT of:

9 C2B

6 Hang Power Snatch 95/65

3 Shoulder Press 95/65 (no rack)

*Alternate each movement: Partner A preforms 9 C2B then partner B performs 6 Hang Power Snatch, then Partner A performs 3 Shoulder Press, etc.

Cash-out: 800m Run (Together) + 40 Burpees (20 each, split as desired)

ROMWOD

HERO WOD

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

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
**CAP TIME: 40min**

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.


1-900-767-3556

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Shoulder Press (1-1-1-1)

Push Press (1-1-1-1-1)

Work to 95% of 1RM on both lifts

Metcon (AMRAP – Rounds and Reps)

7min AMRAP of:

6 Supinated Ring Rows (feet on box) – Rx: rings touch chest to full ext at the bottom. No kip

7 G2OH plate 45/35
*3min Rest, then:

Metcon (AMRAP – Rounds and Reps)

5min AMRAP of:

5 Hang Power Snatch 95/65

6 Hollow Rocks

LET’S SEE…

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Clean (2-1-1-1-1 (work to 85% of 1RM) )

This must be a below parallel squat to count as a valid lift

Metcon (Time)

For time 10-9-8-7-6-5-4-3-2-1 of:

OHS 95/65 (no rack) – Rx: below parallel

Dynamic Push-up on plate 45/35 – Perform push up on plate ONLY. Rep is counted only if chest touches plate and when both hands land outside plate

HERO WOD

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here
Women’s Rx:

35# plate, 20″ box & 14# med-ball

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.