11/9/19

“The Ish”

6 Rounds (For Time):

1 - Bear Complex (115#)

6 -Pull UPS

8 - Overhead Walking Lunges

9 - Burpees

Deputy Brian “ISH” Ishmael was killed in the line of duty on October 23, 2019. Brian was a loving husband and father who touched everyone he encountered with his huge smile! Brian was a lifetime resident of El Dorado County and served two years at the Placerville Police Department followed by four years at the El Dorado County Sheriffs Office. Brian’s badge number was 1689.

“The Ish” represents Brian’s six years of dedication and professional service to the community he loved and the 1,6,8,9 for his badge number.

10/31/19

SKILL

Rope Climb.

If you can do rope climbs complete at least 8 accents

Review the drills in link below. Wear Long socks…

https://www.crossfitinvictus.com/blog/master-basics-rope-climbs-4-drills/

METCON

5 Rounds

30sec WORK/ 30 Sec Trans

Wall Balls 20/14

Heavy Jump Ropes

KB swings 53/35

Stone HolyMoly 110/74

AirBike

* Set up 5 stations (FGB style), start at any station but move in order.

HIIT

Do WOD with Class

10/22/19

LIFTING

2RM Hang Clean

8-6-4-2-2-2

METCON

14 min AMRAP

7 Single Arm Russian Kettle Bell Swings (right)

7 Single Arm Russian Kettle Bell Swings (left)

Wall to Wall Single Arm Farmer Carry

7 Single Arm Kettle Bell Hang Power Clean right)

7 Single Arm Kettle Bell Hang Power Clean (left)

Wall to Wall Single Arm Farmer Carry

7 Single Arm Overhead Alternating Lunges with KB ( right)

7 Single Arm Overhead Alternating Lunges with KB ( left)

Wall to Wall Single Arm Farmer Carry

M-53 / F -35

Mobility

Shoulders with Green Band

HIIT

:30sec WORK/ :30sec REST

6rds x 2

MedBall Situps

Hand Release Push Ups

Sumo Deadlift High Pulls

BURNOUT

8 round tabata

Airbike