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CrossFit Wednesday

CrossFit Fortius East – CROSSFIT

Skill

Skill (10 min)

Double Under Practice

Shoulder Press (50/5, 60/5 70/5, 70/5, 70+/5)

Metcon (AMRAP – Reps)

WOD (20 min)

– 20 Min AMRAP –

20 Double unders

8 Double Front Rack DB/KB Lunges (50/35)

20 Double unders

15/10 Hand Release Push-ups

20 Double unders

15/10 Hand Release Push-ups

20 Double unders

8 Double Front Rack DB/KB Lunges

L1: 20 Singles , Light Single DB/KB, Asst Pushups

L2: 2x singles, 35/25 Goblet Lunge, Asst Pushups

L3: As Written

L4: 70/53, 35 DU’s


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CrossFit Tuesday

CrossFit Fortius East – CROSSFIT

Skill

Skill: (10 min)

Pull Up Progressions

Overhead Squat Review

Deadlift (5/50 5/60 5/70 5/80 5/80+)

Metcon (6 Rounds for reps)

WOD: (25 min)

– Alt EMOTM for 18 Minutes –

6 Pull-ups + 6 Overhead Squat

200M Sprint

10 Ground To Overhead

L1: 100M Sprint, DB Goblet Squats, DB Alt Snatches (light)

L2: 65/45, Jumping pull-ups

L3: 95/65

L4: 115/75, 12 GTO


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Veteran’s Day

CrossFit Fortius East – CROSSFIT

Skill

Skill (15min)

Dead lift, Hang Clean, Push Jerk

4 Deadlift + 3 Hang Clean + 2Jerk (1,1,1,1,1,1, work to heavy for the day)

Work to heavy complex

Assault On DT (Time)

USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J

WOD (20 Minutes)

200m Run

1 Round of DT

L1- 45/35,65/45,85/55,105/65

L2- 75/55,95/75,115/85,125/95

L3- 95/65,115/75,135/85,155/95

L4 115/95,135/105,155/115,185/125, Assault Runner

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
If you did Assaultnon DT a this weekend, you have the option to do Holleyman.

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.


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CrossFit Saturday

CrossFit Fortius East – CROSSFIT

Skill

Partner Climbing 10’s (Time)

WOD: (25 min)

“Partner WOD, Teams of 2”

– For Time –

40 Hang Cleans

50 DB Shoulder to Overhead

60 CTB Pullups

70 Back Squats

80 Partner Wallball Toss Situps

[18 Minute Cap]
L1: 45/33#, Light DBs, Jumping PU, Air Squats, No Wallball

L2: 75/44#, Light DBs, Asst CTB Pullups, Light Wallball

L3: 115/83#, 50/30#, 20/14#

L4: 165/95#, 70/50#, 30/20#


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CrossFit Friday

CrossFit Fortius East – CROSSFIT

Skill

Skill: (10 min)

3 Position Snatch Technique & Drills

3 Position Snatch (50/1, 55/1, 60/1, 65/1, 70/1, 75/1, 80/1, 85+%/1)

3 Position Snatch (HH/Bkn/Floor)

Metcon (Time)

WOD: (15 min)

-For Time-

21-15-9

HSPU

12-9-6

Bar Muscle ups

[10 minute cap]

L1: Seated DB Press, Burpee Jumping Pullups

L2: Asst HSPU, Burpee Ring Dips / Assisted Dips

L3: CTB Pullups or Asst Bar MUs

L4: Deficit (4/2″), 7 min Cap


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I Want More Info Today!


I Want More Info Today!