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Reebok Crossfit Nuremberg
Address: Lenkersheimer Strasse 10A 90431 Nürnberg, Germany Tel: +49 (0)911 321 67750 Email:info@reebokcrossfitnuernberg.com
07
Dec
by:
Drake Sladky
Published in WODs
“Lee”
U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan. He is survived by his wife Katherine, sons Joshua and David, mother Brenda and her husband Larry Carroll, father Dick Sr., sister Specialist Vanessa Compton, and brother Michael Carroll.
5 rounds for time of:
Run, 400 m
1 Deadlift, 345 lbs
3 Squat Cleans, 185 lbs
5 Push Jerks, 185 lbs
3 Muscle-ups
1 Rope Climb, 15 ft
06
Dec
by:
Drake Sladky
Published in WODs
For 5 cycles:
AMRAP in 3 mins of:
3 Toes-to-bars
6 Pistols (Alternating Legs)s
9 Burpees
Rest 2 mins between each cycle.
For each cycle continue the AMRAP.
04
Dec
by:
Drake Sladky
Published in WODs
12 Min AMRAP of an Ascending Ladder
3 STOH (115/75)
3Wall Ball (20/14)
3 Box Jumps (24/20)
6 STOH (115/75)
6Wall Ball (20/14)
6 Box Jumps (24/20)
9 STOH (115/75)
9 Wall Ball (20/14)
9 Box Jumps (24/20)
03
Dec
by:
Drake Sladky
Published in WODs
Deadlift
3-3-3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
——- Then—–
Every 15 secs for 4 mins:
3 Deadlifts, 225 lbs
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