Weekly Results

Biathlon Results

Biathlon

Who's going low today?!

Back by popular demand.

Rowing and shooting (darts).

This isn't your grandfathers typical biathlon. The art of endurance mixed with the accuracy component are still alive and well, but don't aim all day, the clock is running!

5 rounds of 300m row

4 darts after each round. Every missed target equals 50m extra. For total time.

((Beasts: 5 x 500m rows with 100m penalties.))

3x5's

Complete as many rounds as possible:
5 minutes of:
3 strict pullups
6 shoulder press
15 double unders
5 minutes of:
3 pullups
6 push press
15 double unders
5 minutes of:
3 toes-to-bar
6 pushups
15 double unders

Use one bar, as heavy as possible, for presses.

"AdamBrown"

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Surmounted Investment

From cfjax.com

Complete as many rounds as possible in 5 minutes of:
5 clapping pushups
5 kettlebell swings (heavy)

REST 3 minutes

AMRAP in 5 minutes of:
12 Sumo DL high pulls (same kb)
1 rope ascent

For quality: 50 GHD situps

Endurance - EMOM

Every minute on the minute for 14 minutes:

Odd minutes: 10 Heavy kettlebell swings
Even minutes: 100m sprint

REST

For quality:
50 GHD situps
50 GHD back extensions

Weekly Results

Heavy "Annie"

For time:

50-40-30-20-10 reps each of:
Double unders
Situps

Deadlift at the top of each round,
5-4-3-2-1

So... Deadlift, double under, situp, repeat.
For deadlift, go as heavy as possible.

Burpee/PU Ladder

For time:

10 burpees
10 pullups
100m run
20 burpees
20 pullups
100m run
30 burpees
30 pullups
100m run
20 burpees
20 pullups
100m run
10 burpees
10 pullups
100m run

912 Jump

In 10 minutes, find your max height box jump.

REST

12 minute AMRAP of:
9 push press (95/65#)
12 box jumps 20"

Happy Father's Day

We spend today celebrating Dads who love us, teach us, and who will do anything for us. Thank you and have a Happy Father's Day!

Endurance - Test

For time:

1000m Row
800m Run

Increasingly harsher burpee penalty for every second over 7 minutes.

TTTS

Still my favorite explanation of the set-up for a deadlift.


Complete as many rounds as possible in 20 minutes of:

5 deadlifts (250/150)
10 ring dips
15 air squats

Running Clean

5 rounds for time of:

200m run
10 power cleans (135/95#)

Belly

For time:
Complete 100 butterfly situps
Every minute on the minute, stop and complete 5 up/downs
50 double unders "cash out"

Weekly Results

Shoulder Lovin

In 15 minutes find your 1RM shoulder press and 3RM push press.
REST
In 12 minutes complete:
3 rounds of
10 evil pushups
20 dumbbell push press
20 dumbbell deadlift
Then max reps toes to bar with remaining time for score.

Evil pushups are performed with dumbbells beginning in the pushup position. Complete a pushup, then pull one dumbbell to your chest. Repeat with other arm.

HOPE

3 Rounds for max reps:

Burpees
Power Snatch 75#
Box Jumps 24"
Thrusters 75#
Chest-to-bar pullups
Rest

One minute at each station for max reps.

7pm tonight @ CrossFit Pampa

Barbell Conditioning

 3 Rounds for time of:

250m Row
10 power cleans
10 front squats
25 pushups

3 Biggies

Weekly results