HomeFront Crossfit

HomeFront Crossfit

Latest News

Archives

HomeFront Crossfit

Friday WOD 27-11-15

November 26th, 2015

WOD – Friday, 20/11/2015 - CrossFit Brisbane

[A] “Grace”
30 Reps for time:-
Clean & Jerk, 62kg (42kg)
or

“Heavy Grace”
30 Reps for time:-
Clean & Jerk
100kg, 85kg, 70kg or Pick your own challenge weight

15 min time cap

This is written as Clean & Jerk, however it may be performed as “Ground to Overhead” providing the bar is racked on the shoulders on the way through. A Squat Clean, Split Clean, Power Clean, Push Press, Push Jerk, Split Jerk and Thruster are all acceptable.

It is expected that prior to attempting “Heavy Grace” you will have previously successfully completed “Grace” RX’d

Starting this Saturday. Saturdays WODs until the first week of March 2016 will be “HERO WOD Saturdays”. You can do the HERO WOD of the day as an individual, pairs or team. Its up to you. Saturdays HERO WOD is: 

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
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 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Thank you to www.crossfit.com for the WOD. Go to:  https://www.crossfit.com/mt-archive2/005450.html#/comments

[COMPETITION TRAINING]

Complete as many rounds as possible in 5 mins of:
20 Double Unders (Unbroken)
3 Muscle-ups

Comments

Think you have what it takes? Sign up today!

Homefront Crossfit

  • 52 Lords Place
    Orange NSW 2800

Angus: 0430 484 933

Sally: 0419 604 649

All Right Reserved By HomeFront Crossfit | CrossFit© is a registered trademark of CrossFit Inc.

CrossFit Journal: The Performance-Based Lifestyle Resource

Designed By Forefathers