Categorized as: Uncategorized

09/03/2018

Yellowstone CrossFit – CrossFit

Metcon

Moose (Time)

Row 1000 meters

Then 10 rounds of:

7 bar facing burpees

3 thrusters #95/65

1200 meter med ball run #20/14
PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3, 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred.

He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.

10 rounds represents his joining the US Army in 2010. 7 represents the month he was K.I.A.; 3 represents the day.

09/03/2018

Yellowstone CrossFit – Barbell

Weightlifting

Front Squat (3 X 2, 5 X 1)

Work to a heavy

Power Position Squat Snatch (5 X 1)

Work up as you feel

Accessory Work

Ring Rows (30 reps)

L-Sit (30 reps)

08/31/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

5 bowler squats each leg

5 russian baby makers

10 chain breakers

3 rounds

5- 1 1/4 back squats X 2

Weightlifting

Back Squat (5 X 4)

Work to a heavy

Metcon

Metcon (Time)

30 power snatch #95/65

30 clean and jerk #95/65

EMOM 5 burpee box jump overs “24/20

Then 30 calories on the assault bike
Workout starts with burpee box jump overs

Accessory Work

Sit-ups (100 reps )

08/31/2018

Yellowstone CrossFit – Barbell

Weightlifting

Back Squat (3 X 2, 5 X 1 )

Work up to a heavy

Seated DB Z Press (3 X 8 each arm )

Heavy as possible

Hang Power Snatch (Doubles X 5 )

Heavy as possible

Accessory Work

Dumbbell Step Ups (2 X 20 )

Heavy as possible

Ring Rows (50 reps )

L-Sit (30 reps )

08/30/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Butt kicks down

Open hips back

1 minute child pose

2 rounds

3 clean grip deadlifts + 3 hang power cleans + 3 front squats + 1 squat clean (barbell)

Add weight X 2

Weightlifting

Squat Clean + Hang Squat Clean Complex (One complex every 2 minutes for 14 minutes )

1 squat clean + 1 hang squat clean
Work up as you feel

Metcon

Metcon (Time)

Run 400 meters

Row 300 meters

Run 200 meters

50 double unders

Rest 2 minutes

3 rounds

Accessory Work

Dumbbell/KB Shrugs (3 X 8 + 10-20 second hold at top of last rep )

Heavy as possible