20 Minutes of “KnockOut” or “Lightening”. If you get knocked out, you need to run a 300m (or 100m Backward) and come back in and join the game!
PLAY DAY SATURDAY
AMRAP 25:
8 Dball/Sandbag Over Barbell on Rack (4 each)
4x 20m Dball/Sandbag Carry (2 each)
40 Back Squats with barbell (20 each) 135#/95#
25m x2 Sled Push (1 each)
Don’t forget to show up for your DEXA Scan appointment on time and ready to go! The only way the train runs smoothly is if everyone is on time. We are beyond stoked so many of you have found it important to get this vital data!
7 Minute Time Cap
100 Singles
50 Left Leg
50 Right Leg
100 alternating leg
50 Double-Unders
100 Singles
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box
On the burpees, jump over the box without touching it.
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.
His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.
He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.
To learn more about Dunn click here
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Ladies Rx is 55#
*This workout should be done in less than 8 minutes or you are moving too slow!
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
Female Rx is 245#
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.
In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).
Tiffner’s mother, Judith, said her son always wanted to serve.
To learn more about Tiff click here
Female Rx is 105#
Last day to register for a DEXA Scan appointment! The truck will be here dark and early Friday morning. Don’t miss out!
3 Rounds
Row 300m
Ab-Mat Sit-ups x 15
Bench Press x 10 (Empty Bar, 1/2 Load, Full Weight)
5 Gymnastics “Around the Worlds”
10m Shuttle Sprint x8 (There + Back =1)
5-10 Minutes of
How to use your feet in your rope climb
Two x 4:00 to complete:
400m Run
Max Ab Mat Sit-ups in remaining time
then:
Two x 4:00 Rounds of:
400m Run
Max Bench Press (135#/95#) in remaining time
then:
Two x 4:00 Rounds of:
4 Rope Climbs
Max Box Jumps in remaining time
*The Clock will start at 0:00 and will run continuously until 24:00. There is no rest between sections.
*Do not run over into the next round. Start your runs or Rope Climbs immediately when the new round begins.
*If the class size needs it, some people will start on the round with sit-ups, some people on bench, and some people on box jumps.
*Score is total reps for the entire workout, but no credit for the run or Rope Climbs.
The Dexa Scan is this Friday folks. There are currently 9 spots remaining.
https://www.body-comp.com/mobile/#mobile-schedule-knack/mobile-event-schedule0/5c2ffee18db6fa086a9885a8/
2 Minutes Lacrosse Ball Smash on Shoulder Blade Areas
With a Tabata Clock Running:
1st: Hollow Rocks
2nd: Side Plank Hold (on hand, not elbow)
3rd: Superman Rocks
4th: Side Plank Hold other side (on hand)
Repeat 1 time to complete Tabata
then:
2 Rounds of
15/10 Calories Air Assault
20 Air Squats
AMRAP 13 Minutes:
20m Dumbbell Front Rack Walking Lunges (50#/35#)
10 Push-ups (hands on DBs)
5 Dumbbell Hang Split Cleans
*In the event you end the workout during your lunges, add a point for the LUNGES you were able to complete before time expired.
**The reason for Split Cleans is to ensure you aren’t able to muscle clean. If your feet have to split, then your feet have to leave the ground, and you will be unable to muscle clean the DBs. Be sure that your feet return to their starting position side-by-side before you lower the dumbbells for the next clean.
***Rx+ is Handstand Push-ups on Dumbbells
Don’t forget to sign up for the Dexa Scan (Lean Muscle, Body Fat, Bone Density, & Resting Metabolic Rate). $49 for the first scan, and the truck will be coming back in April/May and if its your second scan it will be just $36.
8 Minute Running Clock
10m High Knees
10m Butt Kickers
10m Burpee Broad Jumps
30 Jumping Jacks
Then:
1 Minute each leg— Glute Stretch (bent leg on box)
Then:
4 of the following complex:
2 Kips + 2 Kipping Pull-ups
21-15-9
Wall Balls
Pull-ups
Then:
Rest 3 Minutes
Then:
3 Rounds of
10 Burpee Box Jump Overs
5 Bar Muscle-Ups
Max Effort 800m Row
Perform After the workout
Recording the results is more than a scoreboard. Recording your results allows you to have proof that you are getting fitter. If you don’t track your results, then your idea of fitness is anecdotal. We know its hard to get to the computer between classes, but we also know most of you are pretty smart with your smarty smart phones. Use the app, record your results.
10 Minute Running Clock
1 Wall Climb
10 Parallette “Shoot Throughs”
20 Second L-Sit
10 Parallette Push-ups
20 PVC Overhead Squats
Warm up and make two or three attempts to find a ten rep max. Record all weights in the comments.
After the ten rep max, try and establish a 1 rep. Get at least three attempts
AMRAP 12 Minutes:
8 Squat Snatch (95#/65#)
25 Double Unders
Please be sure and sign in for The Running Club class if you plan on attending.
1 Mile jog warm up
Movement Stretching
High Knees
Butt Kickers
Toy Soldiers
Perfect Stretch
10 x 200m + 20m OH playe walking lunge
1 min rest between sets
1 Mile easy run
