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Saturday – 4/29

"Wes" For time: 800m run with 25/15# plate (to the big rock) -then- 14 rounds of: 5 Strict Pull ups/Ring rows 4 Burpee Box Jumps (24/20) 3 Cleans (185/125) -then- 800m run with 25/15# plate *45 minute cap, unless you are on or about to start the last run Scale weights and movements, rounds and reps as needed U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the

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Friday – 4/28

A.) Back Squat: 1 rep every 2 minutes for 7 sets *build to a heavy single for the day. Try to hit something above or around 90% by your 5th set. If you are feeling good, go for a PR. B.) 8 rounds of: Pull a sub 1:30(men)/1:40(women) pace on the rower for as long as possible. *rest 1 minute - rest time starts as soon as your pace goes over the specified target pace *if you cannot pull a 1:30/1:40 for every just a few seconds raise the goal pace by 10 seconds (ie: 1:40, 1:50) to a point

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Wednesday – 4/26

A.) Skill work: - Bar Muscle ups - Handstands/Wall Walking B.) 5 rounds for time: 4 Clean and Jerk (85% 1RM - ish) 6 Bar Muscle Up / C2B Pull up / Jumping C2B x 2 4 Wall walks

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Tuesday – 4/25

A.) Front Squat: 3 reps EMOM 10 min *keep these light and fast - 55-65% ish B.) 4 rounds for time: 10 Box Jumps (36/30) 400m run *scale the box to a height at which you are challenged but confident Core: 3 x 12 Banded Ab mat sit up 3 x 10 each leg KB RDL

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Monday – 4/24

A.) Push Press: 2 reps every 90 seconds for 7 sets *build to something heavy for today B.) For time: 30-20-10 DB Thruster (35/25) - or barbell (75/55) T2B Cash out: Banded Good morning - 3 x 25 Ring Support Hold: 3 x max effort

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Friday – 4/21

A.) Dead lift: 3RM B.) 6 x 50m sled sprint, drag the sled back to the start (backwards) *70/45 - weight to be added to the sled C.) 20 strict pull ups in as few sets as possible. If you can do 20 in 2 sets or less add some weight.

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Wednesday – 4/19

A.) Bench Press: 5 x 3 - as heavy as possible on each set B.) 15min AMRAP 21 Ab mat sit ups 14 Single Arm DB push jerk - alternating arms each rep. *use one DB, make sure it is something you can handle *courtesy of Crossfit.com Take some time to play with the technique on the best way to alternate arms for the DB push jerk today.  There are several different ways you can accomplish the task, use the one that works best for you. [video width="1280" height="720" mp4="http://towpathfitness.com/wp-content/uploads/2017/04/cfj_mainsite_170405-720p.mp4"][/video]

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Tuesday – 4/18

A.) 1RM Snatch (squat or power) for the day B.) “Isabel” For time: 30 Snatches (135/95) *scale weight as need to keep intensity high. Goal should be sub 8min. Core: 30 T2B in as few sets as possible *if this can be done in 2 sets or less, increase reps or switch to strict

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