“Dirty B”

200m partner carry

       ~then~

    2 rounds of

50 burpee box jumps (24/20)

40 kettlebell swings (1.5/1pd)

30 pull-ups

20 ring dips

10 deadlifts (225/155)

      ~then~

200m partner carry

Strength:

3x5 Power Clean (40/50/60)

WOD:

5 Rounds for time of:

10 Sumo Deadlift High Pull (95/65)

10 Ring Dips

-then-

Sled Push/Tire Drag

Open Gym 

4:30-6:30

**Please sign up online for Open Gym if you plan to attend.  Gym will not open if there are no sign-ups.**

Strength:

3x5 Push Press (40/50/60)

WOD:

AMRAP 10

3 Push Press (light)

3 Pull ups

3 Burpees

*Increase by 3 every round*

-then-

30 Pistols (alternating leg)

AMRAP 10

4 Wall Climbs

8 Push-ups (Clapping)

12 Toes-to-Bar

-then-

Tabata “bottom to bottom” squats

Strength:

Overhead Squat

3x5 (40/50/60)

WOD:

3 rounds for time

15 overhead squats (95/65)

15 bar-facing burpees

Core:

50 GHD sit-ups (75 ab-mat)

Lightning Friends & Family Memorial Organization CrossFit Fundraiser

CrossFit 910 is teaming up today with the 525th Battlefield Surveillance Brigade for a fundraiser that will help support the cost of a memorial for this unit. This memorial will recognize those who made the ultimate sacrifice and those who have served in the 525th BfSB. By raising funds, a memorial will become a permanent monument and will be displayed at the 525th BfSB Headquarters at Fort Bragg, North Carolina.

Event begins promptly at 9:00 a.m.

Check out this link for more info!

http://www.lightningmemorial.com/support.html

Strength:

5x3x1 Power Clean (75/85/95)

WOD:

AMRAP 10 minutes

15 double unders

10 lunges

5 pull-ups

Rest 5 minutes

AMRAP 10 minutes

10 sit-ups

10 wallballs (20#/14#)

5 ring dips

OPEN GYM

4:30-6:30

On Ramp 6:30