News Year Eve

30
Dec

News Year Eve

Hub City CrossFit – Open Gym

Metcon

Keithroy Maynard (Time)

5 Rounds:

44 Box Step Ups 24/20

12 Push Ups

12 Air Squats

Last round 15 Air Squats

Chattanooga 5 (Time)

5 Rounds w/Partner:

7 Rope Climbs

16 Barbell Complexes* 135/95

CASH OUT 2015m Row

*1 Deadlift

1 Hang Power Clean

1 Jerk

1 Back Squat

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

“DEVIL OF RAMADI V2” (Time)

4 Rounds for Time (with a Partner)

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

Cash out:

500 Double-Unders / Row

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

TK (AMRAP – Rounds)

20-Minute AMRAP:

8 Strict Pull-ups

8 Box Jumps, 36″

12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here

Michael Kiefer (Weight)

20 Minute EMOM:

Odd:

5 Bench Press 65% 1 Rep Max

Even:

8 Hand Release Push Ups