CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
2017 CrossFit Lift-Off Workout
AMRAP in 12 minutes of:
25 Pull-ups
50 Calorie Row
100 Overhead Squats (45/35)
50 Box Jumps (24/20)
25 Pull-ups
SATURDAY 171102
CONDITIONING:
Coaches Choice
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
3 Rounds for Time of:
20 Unbroken Deadlifts (225/155)
*rest as little as possible between sets*
FRIDAY 171201
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time:
250 meter Row
20 Dumbbell Snatch (50/35)
20 Box Jumps (24/20)
THURSDAY 171130
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
50-40-30-20-10 Reps for Time of:
Walking Lunge Steps
Ab-mat Sit-ups
WEDNESDAY 171129
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"Eva"
5 Rounds For Time:
Run 800 meters
30 Kettlebell Swings (32/24)
30 Pull-ups
TUESDAY 171128
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
42 Wall-Balls (20/14)
21 Back Squat (205/145)
30 Wall-Balls (20/14)
15 Front Squat (205/145)
18 Wall-Balls (20/14)
9 Overhead Squats (205/145)
MONDAY 171127
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds For Time:
25 Double Unders
8 Dumbbell Power Cleans (50/35)
25 Double Unders
8 Dumbbell Lunges (50/35)
25 Double Unders
8 Dumbbell Burpee Deadlift (50/35)
SATURDAY 171125
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 15 minutes of:
30 Air Squats
20 Handstand Push-ups
10 Deadlifts (225/155)
FRIDAY 171124
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time:
24 Double Unders
12 Bar Facing Burpees
6 Power Snatch (135/95)
THURSDAY 171123
CONDITIONING:
Coaches Choice
WORK CAPACITY:
21-15-9 Reps for Time of:
Dumbbell Squat Clean Thruster (50/35)
Pull-ups
WEDNESDAY 171122
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Push Press 3-3-3-3-3
WORK CAPACITY:
20 Wall Walks For Time
TUESDAY 171121
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
6 Rounds for Max Reps:
1 Minute Calorie Row
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest
MONDAY 171120
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds For Time:
3 Power Cleans (225/155)
15 Wall-Balls (20/14)
SATURDAY 171118
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
60 Calorie Row
60 Chest to Bar Pull-ups
60 Hang Power Snatch (95/65)
60 Calorie Row
FRIDAY 171117
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 Minutes of:
9 Wall-Ball (20/14)
12 Push-ups
15 Double Unders
THURSDAY 171116
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Hang Clean 1-1-1-1-1
WORK CAPACITY:
For Max Calories:
1 Minute Assault Bike
WEDNESDAY 171115
CONDITIONING:
Run 800 meters or Row 1000 meters
-Followed by Double Under practice-
WORK CAPACITY:
AMRAP in 15 Minutes of:
3 Sumo Deadlift High Pulls (115/80)
3 Knees to Elbows
50 Double Unders
6 Sumo Deadlift High Pulls
6 Knees to Elbows
50 Double Unders
etc...
TUESDAY 171114
CONDITIONING:
Run 800 meters Row 1000 meters
WORK CAPACITY:
3 Rounds For Time:
21 Bar Facing Burpees
21 Dumbbell Thrusters (50/35)
MONDAY 171113
CONDITONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Isabel"
For Time:
30 Snatches (135/95)
*At the 10 minute mark*
For Time:
Run 2400 meters
SATURDAY 171111
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"McGhee"
AMRAP in 30 Minutes of:
5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps (24/20)
