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MOS ESPA

CROSSFIT TRENCHES – CrossFit

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Toes-To-Bar (15min T2B practice)

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

KOLE’S WOD

CROSSFIT TRENCHES – CrossFit

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“BANE-The Fire Rises” by Matt Kole (Time)

5 RFT of:

Cash-in: 30 DU (one time only)

5 HSPU

10 Thrusters 75#/55#

15 AKBS 53#/35#

20 Wall Ball 20#/14#

Cash-out: 800m row (one time only)

While BANE is my favorite movie villain with his combination of intellectual evil genius and brute strength, these movements in this workout are my BANE of lifting. I despise these lifts, but I realize that if you want to get better then sometimes you have to do the lifts you don’t like. This is a shoulder and back developer which is my weakest muscle group. 30 DU for my age and 800 meters for my least favorite track event I had to run which is the 4×800.

HAPPY NEW YEAR!

Announcements

**NYE Schedule: Fri 31st 7:30 & 9 AM ONLY and Sat, Jan 1st CLOSED**

CROSSFIT TRENCHES – CrossFit

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ECUADORIAN DESTROYER (Time)

10 RFT of:

KBS (70/53) 10-9-8-7-6-5-4-3-2-1

DUs 20-19-18-17-16-15-14-13-12-11

Cleans (135/95) 10-9-8-7-6-5-4-3-2-1

Burpees 20-19-18-17-16-15-14-13-12-11

HSPU 10-9-8-7-6-5-4-3-2-1

Box Jumps (24/20) 20-19-18-17-16-15-14-13-12-11

**Alternate each exercise each round**

– KB swings, cleans and handstands are 10,9,8,7,6…to 1

– Double unders, burpees and box jumps are 20,19,18,17…to 11