Turn2CrossFit – CrossFit
Warm-up
300m run, row, ski, or 600m bike
iron cross
thread the needle
10m toy soldiers
4 rounds of
:20 on :10 off
ring rows
HS hold or wall planks
high knees
3 Sets:
Weighted Pull-ups
5 Weighted Pullups. Build up to your heaviest for 5 in a row. Instead of using a band to scale, perform 5 negatives or just use bodyweight for strict pullups
Bench Press
5 Bench Press. Try to increase weight from last week. Use fractional plates if needed.
Team of 2 Workout (Time)
For Time: 20 minute cap
3 sets each:
P1- 200m Farmer Carry 53s/35s
P2- Hold Plank
into…
30-20-10
Box Jumps 24/20
Ring Dips
Dball/Sandbag Bear Hug Reverse Lunges 90/70
*Split work evenly. Finish all reps of box jumps before moving on to the dips.
**Score= 1 second added to time for every missed rep.
Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
Dedicated to Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.
This workout was first posted on the CrossFit Main Site as the workout of the day for Friday, October 31, 2014 ( 141031 ).