CrossFit Daytona

GYM WILL BE CLOSED THIS FRI AND SAT. WE WILL REOPEN MONDAY @0830 HRS

workout:
samson stretch
2 rounds
15x pass thourgh
15x good morning
10x jumping pull up
10x squat jump
5x clapping push up
then:
5 rft
25x wall ball
25x sit up
400m run
post time

CINDY

workout:
samson stretch
2 rounds
15x pvc passthrough
15x pvc goodmorning
10x jumping pullup
10x squat jump
5x clapping push up
then:
"cindy"
20 min amrap
5x pull up
10x push up
15x squat
then:
50x tgu
post rounds

workout:
5 minute row or double under
then:
3 rounds cindy
then:
complete for time:
750m row
21x thruster 95/65
21x ring dip
100x double under
15x squat clean 95/65
15x ring dip
75x double under
9x squat clean thruster 95/65
9x ring dips
50x double under
post time

workout:
5 min double under
stretching and calisthenics
then:
Max reps for each
5 min KB swing 53/35
2 min rest
3 min box jump 24"/20"
2 min rest
2 min split jump
1 min rest
1 minute wall sit
then:
"tail pipe"

SNATCH 1RM

workout:
5 min row
15x passthrough
then:
Burg warm up 2x6
then:
Snatch
2x5 warm up
then:
1-1-1-1-1
then:
500m row: all out
post 1rm and time

brett going all out...

...the result

Let’s evolve, let the chips fall where they may

workout:
500m row: M sub 2:00 split sub 25 s/m, F sub 2:10 sub 30 s/m
15x passthough
then:
burg warm up 2 x 6
then:
AMRAP 20 min
10x sdhp 70kb / 53kb
10x push press 95/65
10x push up
post rounds

jackie

workout:
5 min row
3 rounds
10x pvc thruster
10x jumping pullup
10x straight leg sit up
then:
"jackie"
1000m row
50x thruster @45
30x pull up
then:
10  min double under test
post time and DU

How much can you possibly know about yourself if you've never been in a fight?

workout:
5 min row
20m lunge
20x pushup
20x goblet squat 50/35
then:
400m lunge with plate overhead; m45, f25
*anytime lockout fails run 400m back to plate
*forward progress made only in lunge with full lockout
then:
300 second deadhang

JB just passed the EMT portion of the academy with high marks; his reward.

workout:
3 rounds
20m frog leap
20m bear crawl
20x mountain climber
10x burpee
then:
4 rounds
400m run
max push-ups
*any breach of midline terminates set
*reps ripped if full ROM is not maintained
then:
4x 30/30 push press 25/15
then:
100x slam ball 20/15
post pushup and pp totals

workout:
400m row
400m run
15x pvc dislocators
15x pvc good morning
15x pvc deadlift
then:
deadlift 5-5-5-5-5
*can not drop from top
*must be able to tap and go while maintaining proper form,  no reset
then:
21-15-9
deadlift 225/125
KtE
200m sandbag carry performed between each repscheme
post 5rm and time