Author Archives: cft123

HELLBREEDER

Announcements

PARKING REMINDER: We have been hearing from our neighbors again about lack of parking, so in an effort to be good partners, if everyone could please park either directly in front of Trenches or in the back, we would really appreciate it!

CROSSFIT TRENCHES – CrossFit

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Bench Press (4@65%,4@70%,4@75%,3@80% of 1RM)

Metcon (Time)

4 RFT of:

Cash-in: 25 Push-ups

10 AKB 53/35

15 DL 185/125

20 Sit-ups

25 OH Walking Lunges 45/35 plate

Cash-out: 600m Forward Sled Drag @ 50% of BW (Sled = 25#)

DEAD CLOWNS

CROSSFIT TRENCHES – CrossFit

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Push Press (5@70%,5@75%,3@80%,3@85% of 1RM)

Metcon (AMRAP – Rounds and Reps)

With a running clock…

5min AMRAP of:

3 Hang Squat Clean 135/95

5 HSPU
3min rest, then:

Metcon (AMRAP – Rounds and Reps)

6min AMRAP of:

2 Power Snatch 115/85

2 Bar MU

4 Power Snatch 115/85

4 Bar MU

6 Power Snatch 115/85

6 Bar MU

Etc…

SIETE

CROSSFIT TRENCHES – CrossFit

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The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

WOMEN’S Rx:

Thruster 95

DL 165

AKS 53

OPEN WOD

CROSSFIT TRENCHES – CrossFit

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Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

CLOWNHOUSE

CROSSFIT TRENCHES – CrossFit

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Clean (5@60%,5@65%,5@70%,5@75% of 1RM )

➡️This must be a squat clean⬅️

Metcon (Time)

For time:

800m run

100m DBs Farmer Carry 50/35 (one in ea hand)

10 Back Squats @ 65% of 1RM – rack allowed
*Rest 5min and repeat*

Metcon (Time)

For time:

800m run

100m DBs Farmer Carry 50/35 (one in ea hand)

10 Back Squats @ 65% of 1RM – rack allowed