Hugh Cairns VC Armoury – 18 to 24 Mar 12

“The world is our gym!”

Monday

Crossfit Open 12.4

AMRAP in 12 mins of

150 wallballs (#20)

90 Double unders

30 muscle ups

 

Tues Parade:

No WOD due to the Army vs Navy hockey game.  Show those sailors who’s the king of the rink!!!

 

Wednesday
“The Seven”

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Seven Rounds for time:

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

LEST WE FORGET.

 

Thurs Parade

Tabata:

Walking lunges

pullups

45 lb plate press (or jerry can)

Plank hold

 

Friday:

Sotts Press and Overhead Squat fundamentals

Hugh Cairns Armoury 10-17 Mar 12

Monday:

Crossfit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24″ box

115 pound Push press, 12 reps

9 Toes-to-bar

 

Tuesday:

AMRAP in 12 mins of

5 pullups

10 – 45 lb push press

15 situps

Use a bar, jerry can or 45 lb plate, choice is yours.

 

Wednesday:

With a single bar (115#/75#) for time:

10x Thrusters

9x Deadlift

8x Squat Clean

7x Push Press

6x Hang Power Clean

5x Front Squat

4x Push Jerk

3x Hang Squat Clean

2x Power Clean

1x Shoulder Press

Thursday:

AMRAP in 12 mins of

5 pullups

10 – 45 lb push press

15 situps

Use a bar, jerry can or 45 lb plate, choice is yours.

Friday:

Deadlift:

7, 5, 5, 3, 3, 1

 

Hugh Cairns Armoury March 5 – 11th 2012

“Courage is not simply one of the virtues, but the form of every virtue at the testing point.”  – C. S. Lewis

Monday

Crossfit Games Open Workout #2

Wednesday

Skill:  Deadlift Fundamentals

WOD:

Part 1 – 12 min AMRAP

5 Deadlift #225/135

7 pullups

9 Pushups

-Rest 3 mins-

Part 2 – 8 min AMRAP

12 Push press #65/45

12 situps

 

Thursday evening parade

Skill:  Thrusters

WOD:

“Fran”

21-15-9

Thrusters

Pullups

 

Friday

Skill:  Overhead Squat fundamentals

WOD:

7 rds for time

3 overhead squat #95/65

5 shoulder press #95/65

7 burpies