CrossFit Emerald Coast

JB Back Squat 200# For 10 Reps from CrossFit Emerald Coast on Vimeo.

Buy In:

2 Rounds:

10 jumping squats

10 pushups

10 situps

10 shoulder passes

10 good mornings

Back squat warmup 10-10-10

WOD:

Back Squat 10-10-10-10-10

Cash Out:

Tabata pushups

Tabata situps

Courtesy of CrossFit.com

Dave Lipson - 2:57 on today's WOD

Buy In:

400m run or 500m row

2 Rds: 10 shoulder passes, 10 burpees,10 situps

Hang power clean warmup:  10-5-5-3-3

Hang power clean 3-3-3

WOD:

3 rounds for time of:

15 hang power clean, 135/95 lbs

15 burpees

Welcome to CFEC JB!

JB PR on his deadlift today of 325#.  Awesome job JB!  

Buy In:

50 Double-unders

10 box jumps

10 pullups

10 pushups

Deadlift warmup:  10-5-3-3-1

WOD:

Deadlift 1-1-1-1-1-1-1

"Viking Helen"

Buy In:

500m row

2 rounds of CF Warmup

KBS warmup

WOD:

"Viking Helen" --- Courtesy of Joel B.

3 rounds for time of:

500m row

21 KBS, 1.5/1.0 pood

12 Pullups

Buy In:

400m run

10 shoulder passes

10 pushups

10 pullups

Shoulder press warmup: 10-5-3

Shoulder press 3-3-3

WOD:

"J.T."

21-15-9 reps for time of:

Handstand pushups

Ring dips

Push ups

Buy In:

400m run

CFWUx1

Muscle-ups/Strict pullups practice

WOD:

8x200m sprint for time.

Rest 2 minutes between each 200m sprint.

Cash Out:

Stretch and Hydrate

Buy In:

1 mile run

Back Squat warmup---10-7-5-5-5

WOD:

Back Squat 5-5-5-5-5

Buy In:

500m row

Clean warmup

WOD:

Clean 1 rep every minute on the minute for 15 minutes for a total of 15 reps.  Post highest and lowest weights to comments.

Cash Out:

21-15-9 reps for time of:

Kettlebell swings, 2.0/1.5 pood

Burpees

Buy In:

400m run

Front squat warmup

Front squat 5-5-5 @ 80-85% of 1 RM

WOD:

CAMRAP in 12 minutes of:

3 dumbell weighted pullups, 50/40 lbs

50m sprint

6 HSPU

"McGhee"

Buy In:

500m row

Deadlifts/BJ/Pushups warmup

WOD:

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.

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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.