Posts by Mark Ursu

#19Jun2019 WOD

Gymnastics

Bar Muscle-ups

EMOM 5:00
– 8 Reps

Metcon

Eva

5 rounds:
– Run 800 meters
– 30 Kettlebell swings @ 32/24kg
– 30 Pull-ups

#18Jun2019 WOD

Weightlifting

Clean and Jerk

EMOM 5:00
– 3 TNG + 2 Jerks @ 70%

Metcon

For Time:
– 21 Deadlifts @ 125/85kg
– 12 Ring Muscle Ups
– 15 Deadlifts
– 9 Ring Muscle Ups
– 9 Deadlifts
– 6 Ring Muscle Ups

#18Jun2019 Cardio

Metcon

EMOM 6:00
– 15 Push Ups + 10 TTB
* rest 3min

EMOM 6:00
– 10-20 Alt. Pistol Squats
* rest 3min

EMOM 6:00
– 15 Push Ups + 10 CTB Pull Ups

#17Jun2019 WOD

Gymnastics

5 sets:
– 1 minute max burpees
– 1 minutes max strict HSPU
– 1 minute rest

Metcon

2 rounds of…
AMRAP 6:00
– 6 Hang Clean @ 43/29kg
– 6 Thrusters @ 43/29kg
– 12 TTB

* rest 3 mins b/w sets

#17Jun2019 Cardio

Metcon

5 rounds:
– 2 mins 25/20 cals Row
– Max Alt. DB Snatches @ 22.5/15kg in remaining time
– 1 min rest
– 2 min 25/20 cals Row
– Max Double DB Thrusters @ 22.5/15kg in remaining time
– 1 min rest

#16Jun2019 WOD

Metcon

Holleyman

30 Rounds:
– 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
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.

The “Holleyman” Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, August 30, 2012 (120830).

#15Jun2019 WOD

Gymnastics

15 mins to work on…
1. HS Hold
2. HS Walk
3. Obstacle HS Walk

Metcon

For Time:
– 30 Power Clean @ 60/42.5kg
– 30 Box Jumps @ 24/20″
– 30 Burpees
– 20 Squat Clean @ 75/47.5kg
– 20 Box Jumps @ 30/24″
– 20 Burpee Pull Ups
– 10 Squat Clean Thrusters @ 90/52.5kg
– 10 Box Jumps @ 30/24”
– 10 Burpee Bar Muscle Ups

#15Jun2019 Cardio

Metcon

Super Saturday

EMOM 10:00
– 8 Burpees + 4 CTB Pull Ups

Rest 2 min…

EMOM 10:00
– 7/5 Cal AAB + 5 HSPU

Rest 2 min…

EMOM 10:00
– 8 Alt. DB Snatch + 1 Rope Climb

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