CROSSFIT TRENCHES – CrossFit

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Bulger (Time)

10 Rounds for time of:

150m Run

7 Chest-To-Bar Pull-ups

7 Front Squats, 135#

7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
*CAP TIME 34min*

Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

CROSSFIT TRENCHES – CrossFit

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Rope Climb (5-6 Rope climbs or progressions)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

7 Ring Dips

17 Sit-ups

7 Shoulder Press 75/55 – no rack

17 DU

CROSSFIT TRENCHES – CrossFit

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Front Squat (2-2-2-1-1-1, last set @ 100% of 1RM)

Metcon (AMRAP – Reps)

7min AMRAP of:

Wall-balls 20/14

*5 DL 225/155 at the top of ea minute*

CROSSFIT TRENCHES – CrossFit

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Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*CAP TIME: 7min*

600m Run (Time)

Max Effort 600m Run

CROSSFIT TRENCHES – CrossFit

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Overhead Squat (2-2-1-1-1-1-1-1, last set @ 95% of 1RM)

Metcon (Time)

20-18-16-14-12-10-8-6-4-2 reps for time of:

Burpees

AKBS 53/35

CROSSFIT TRENCHES – CrossFit

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Push Press (3-2-2-1-1-1, last set @ 95% of 1RM)

Metcon (Time)

5 RFT of:

2 BMU

5 C&J 145/105

8 Box Jump Overs 24/20

CROSSFIT TRENCHES – CrossFit

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Snatch (3-2-2-1-1-1, last set @ 95% of 1RM)

This should be squat snatch

Metcon (Time)

Cash-in: 217m Run carrying a med-ball 20/14

3RFT of:

6 Single arm OHS 50/35 (3 ea side)

2 Wall Walks

6 Squat Clean 115/85

4 Alt Single Arm Devil Press 50/35 (2 ea side)

Cash-out: 217m Run carrying a med-ball 20/14

CROSSFIT TRENCHES – CrossFit

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Shoulder Press (3-2-2-1-1-1, last set @ 90% of 1RM)

Metcon (AMRAP – Rounds and Reps)

13min AMRAP of:

8 HRPU

8 AKBS 53/35

8 V-ups

8 S2OH 95/65 – no rack

18 Side bar hops

CROSSFIT TRENCHES – CrossFit

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Ring Dips (15min to work on Ring Dips or progressions)

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
*CAP TIME: 13MIN*

CROSSFIT TRENCHES – CrossFit

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Bench Press (2-2-1-1-1-1-1, last set @ 95% of 1RM)

Metcon (Time)

5 RFT of:

11 DL @ BW

100m Sprint

30 sec rest