CROSSFIT TRENCHES – CrossFit

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Metcon (No Measure)

4 RFT of:

10 Burpees to a 6″ target

15 AKBS 53/35

Metcon (No Measure)

2min AMRAP of:

3 DL 225/185

2 Wall Climbs – Rx: hip must touch the wall

ROMWOD

CROSSFIT TRENCHES – CrossFit

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Front Squat (1 RM)

Push Press (1 RM)

CROSSFIT TRENCHES – CrossFit

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Turkish Get Up (6 (3 ea side) )

Metcon (Time)

2 RFT of:

5 Bar MU

10 Box Jump Overs 24/20

15 Jumping Candlesticks

20 HSPU

25 Wall-ball 20/14

30 Single Arm RKB (15 ea side – 53/35)

CROSSFIT TRENCHES – CrossFit

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400m Run (Time)

Max Effort 400m Run

Metcon (AMRAP – Rounds and Reps)

8min AMRAP of:

5 Hang Power Clean 135/95 *Elbows through*

10 T2B

600m Run (Time)

Max Effort 600m Run

TABATA: Plate Russian Twist 15/10

CROSSFIT TRENCHES – CrossFit

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“BAVA” (Time)

3 RFT of:

28 Thrusters 75/45

28 Pull-ups

28 Box overs 24/20

28 Push Press 75/45

28 DUs

“BAVA” (Trooper James Bava)

On August 28, 2015, Trooper James M. Bava (25) was killed in the line of duty as a result of a one-vehicle traffic crash.

Appointed to the Missouri State Highway Patrol on July 1, 2013, Trooper Bava was member of the Patrol’s 97th Recruit Class.

Trooper Bava is survived by his parents, three sisters, and a brother.

CROSSFIT TRENCHES – CrossFit

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The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
In order for the lifts to count:

• Clean must be below parallel squat clean

• Bench Press must touch chest/sternum to full ext at top

• OHS must be below parallel

4 RFT of:

200m Run with slam-ball 40/30

6 HSPU

6 SDHP 95/65

6 AKBS 53/35

ROMWOD

CROSSFIT TRENCHES – CrossFit

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DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.

Women’s Rx: 20#

Metcon (AMRAP – Rounds and Reps)

4min AMRAP of:

10 Bar Hops

5 Push-ups – Rx: leading with chest, chest touches the ground

10 Gorilla Box Jumps 24/20

Finisher: 150 Abmat sit-ups

CROSSFIT TRENCHES – CrossFit

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Rope Climb (6 or progressions)

Metcon (Weight)

10min EMOM of:

Odd: 3 Burpees + 100m Run + 2 Burpees

Even: 10 DB OR 8 KB Push Press

*Score is weight used in Push Press – Since KBs are more challenging the reps scheme is less

Finisher: Tabata – Coach’s discretion

CROSSFIT TRENCHES – CrossFit

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GHOSTBUSTERS (Time)

TEAMS OF 3

For time:

100 Sandbag Power Cleans 70/55

100 Push-ups

150 Jumping Squats

100 Hang Power Snatch 45/35

100 Box Jumps 24/20

150 Sit-ups

100 S2OH 45/35

100 Burpees

150 DU

**Divide reps as desired. One athlete works at a time**