CROSSFIT TRENCHES – CrossFit
Sotts Press (4×3)
Drop Snatch (4×3)
Snatch Balance (5×3)
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Can be any Snatch
*CAP TIME: 7min*
WCW
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ROBLOX
CROSSFIT TRENCHES – CrossFit
400m Forward Sled Drag @ 50% BW (Time)
Metcon (AMRAP – Rounds and Reps)
10min AMRAP of:
20 DU
10 Weighted Sit-ups 25/15 plate
5 DL 205/145
VACUNA
Announcements
Please remember masks are required at all times except during the warm up & workout.
CROSSFIT TRENCHES – CrossFit
Back Squat (5-4-3-3 Incremental)
Last set should be done at 70% of 1RM (no higher)
Metcon (Time)
With a running clock…
For time:
25 OHS 75/55 (no rack)
25 Cal Row
3min Rest,
Metcon (Time)
For time:
20 OHS 75/55 (no rack)
20 Cal Row
3min Rest,
Metcon (Time)
For time:
15 OHS 75/55 (no rack)
15 Cal Row
MJ23
Announcements
Please remember masks are required at all times except during the warm up & workout.
CROSSFIT TRENCHES – CrossFit
“HIS AIRNESS” (AMRAP – Rounds and Reps)
23min AMRAP of:
14 Weighted Sit-up Twists 25/15 plate
10 Supinated Ring Row (Rx: heels ON the box, instead of feet against the edge of the box)
6 Power Snatch 105/90
6 Power Clean 105/90
45 DU
Michael Jordan’s WOD – Numbers represent:
23 MJ’s Jersey number
14 x All Star
6 x NBA Champ
6 x Finals MVP
45 MJ’s Jersey number after he came back from retirement
GILEAD
Announcements
Please remember masks are required at all times except during the warm up & workout.
CROSSFIT TRENCHES – CrossFit
Front Squat (5×3 @ 65% of 1RM)
Metcon (AMRAP – Rounds and Reps)
12min AMRAP of:
6 OHS 95/65 (no rack)
8 Hollow Rocks
6 Thrusters 95/65 (no rack)
8 AKBS 53/35
UNDER HIS EYE
Announcements
Please remember masks are required at all times except during the warm up & workout.
CROSSFIT TRENCHES – CrossFit
Gymnastics
Handstand Work (20min to work on Handstand variations)
Metcon (Time)
For time 21-15-9 of:
DL 205/145
HSPU
BLESSED BE THE FRUIT
Announcements
Please remember masks are required at all times except during the warm up & workout.
CROSSFIT TRENCHES – CrossFit
Metcon (AMRAP – Rounds and Reps)
12min AMRAP of:
6 Jerks 115/85 (no rack)
6 Jumping Candlestick
6 KB SDHP 53/35
6 V-ups
Metcon (No Measure)
Cool Down: https://www.youtube.com/watch?v=s-7lyvblFNI
HERO WOD
Announcements
Please remember masks are required at all times except during the warm up & workout.
CROSSFIT TRENCHES – CrossFit
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
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.
FEMALE TITAN
Announcements
Please remember masks are required at all times except during the warm up & workout.
CROSSFIT TRENCHES – CrossFit
Back Squat (5×3@55-60% of 1RM )
Metcon (AMRAP – Rounds and Reps)
12min AMRAP of:
7 Goblet Squat 53/35
5 Bar Facing Burpees
7 Front Squat 95/65 (no rack)
5 Ring Dip
CELANNIN’ TIME
Announcements
Please remember masks are required at all times except during the warm up & workout.
CROSSFIT TRENCHES – CrossFit
HALTING P CLEAN COMPLEX (Repeat the complex 5 times. )
Pull + Halt right below the know and hold for 3sec + P Clean
Pull + Halt at mid-thigh and hold for 3sec + P Clean
HALTING S CLEAN COMPLEX (Repeat the complex 5 times. )
Pull + Halt right below the know and hold for 3sec + Squat Clean
Pull + Halt at mid-thigh and hold for 3sec + Squat Clean
Metcon (AMRAP – Rounds and Reps)
13min AMRAP of:
2 Front Rack Weighted Step-ups – 95/65, 20″ (no rack)
4 Shoulder Press 95/65 (no rack)
6 T2B
8 RKBS 53/35
10 V-Ups