4.23.16 Workout of the Day

Friday 1230 CrossFit

Ryan will be taking pics from the 730 am to 930 this morning. If any athlete wants some FREE , great quality action pics, please attend and WOD.

Thank you Ryan.

U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

CrossFit 715 and 830 AM

General WU: Coaches Choice

Specific WU: In 10 min complete: 400 m run + 3X5 ascending in weight for DL weight

WOD 1: Hero WOD "Nukes"

8 minutes to complete: 1-mile run INTO Deadlifts (315/225) max reps Then, 10 minutes to complete: 1-mile run (225/155). power cleans, max reps Then, 12 minutes to complete: 1-mile run (135/95). overhead squats, max reps

**If you are unable to complete the mile run in the domain necessary, we will scale the run to an appopriate distance for the movements to be completed. **

ICT 9 AM

General WU: Coaches Choice

Specific WU: 300 m run+ 15 reps/ movement

WOD 1: 2x A.Complete as many rounds and reps as possible in 7 minutes of: 10 air squats 10 KBS 53/35)

10 abmat situps

Rest 3 minutes, and when the clock reaches 10:00 complete the following…

B. Complete as many reps as possible in 7 minutes of: Run 1000 Meters

Max burpees in remaining time