165 W Chicago St.
Coldwater, MI 49036
We don't have to be superstars or win championships...
All we have to do is learn to rise to every occasion, give our best effort, and make those around us better as we do it.
Strength/Skill:Hang Power Snatch 2-2-2, do 3 Chest to Bar Pull-ups after each set, rest 2 minutes.Conditioning:3 rounds for time of: Run 400 meters 75-lb. hang power snatch, 21 reps 12 chest-to-bar pull-ups
Mainsite WOD from 9/26/14
Strength/Skill:Press 5-5-5, do 10 squats after each set, rest 2 minutesConditioning:3 rounds for time of: Run 400 meters 30 squats 115-lb. push press, 20 repsMainsite WOD from 9/25/14
Strength/Skill:Sumo Deadlift High Pull 3-3-3, do 3 burpees over bar after each setConditioning:3 rounds for time of: Run 400 meters 75-lb. sumo deadlift high pulls, 21 reps 12 burpees, jumping over the barbellMainsite WOD from 9/24/14
Strength/Skill:Overhead Squat 5-3-3-1-1Conditioning:21-15-9 reps for time of: 115-lb. overhead squats Toes-to-barsMainsite WOD from Monday September 22, 2014.
"Brenton"Five rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.100 feet = down and back the length of the gym floor
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
Strength/Skill:Front Squat 1-1-1-1-1Conditioning:AMRAP in 10 minutes of:5 Front Squats (95/65)10 Sumo Deadlift High Pulls (95/65)15 Hand Release Push-ups
Strength/SkillPower Snatch 5-3-3-1-1Conditioning4 rounds for time of:15 Power Snatch (115/75)50 Double Unders
AMRAP in 30 minutes of:10 Toe to bar/Pull-up ComplexRun20 Wallballs (20/14)Run10 BurpeesA T2B/Pull-up Complex rep consists of one toes to bar and one pull-up. The Run is to the corner of Jackson St. and back.
For time:Run 400m15 Squat Cleans (135/95)Run 800m15 Squat CleansRun 400m
Strength:Push Press 8-6-4-2-1Conditioning:For time:20 Shoulder-to-Overhead (115/75)30 Ball Sit-ups (20/14)40 Box Overs (24/20)30 Ball Sit-ups 20 Shoulder-to-Overhead10 minute time cap.Ball Sit-ups: The rep starts with the athlete lying on the back, with the med ball touching the ground overhead. The athlete sits up, and touches the ball to the ground. The ball must touch the ground further than the heels for the rep to count. The ball must be held in the hands through the entire rep. The ball can not be rolled at any time.Box Overs: The athlete starts on one side of the box. The athlete gets to the other side of the box. You can choose to touch the top of the box or not. The only portion of the body that can touch the box are the bottoms of your feet. Each rep begins with you facing the box and ends when both feet are on the other side of the box. You may choose to jump, but a jump is not required.
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165 W Chicago St. - Coldwater, MI, 49036 - (517) 617-2653 - firstname.lastname@example.org
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