Monday 8/31/15 – Sunday 9/6/15

Monday 8/31/15

Complete as many rounds as possible in 10 minutes of:
10 box jumps, 40-inch box
20 one-legged squats, alternating

 

Tuesday 9/1/15

Complete as many rounds as possible in 10 minutes of:
115-lb. sumo deadlift high pulls, 10 reps
10 burpees, jumping over the barbell

 

Wednesday 9/2/15

Pike

5 rounds for time of:
75-lb. thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl

Chief_Pike2_th.jpg

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

 

Thursday 9/3/15

5 rounds for time of:
15 chest-to-bar pull-ups
Run 400 meters

Friday 9/4/15

Front squat 5-5-5-5-5 reps

Saturday 9/5/15

4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters

 

Sunday 9/6/15

As many rounds and reps as possible in 12 minutes of:
10 burpees
15 kbs
Rest 3 min
In 5 minutes accumulate as much time in a plank

WE WILL BE OPEN FOR ONE CLASS LABOR DAY AT 9AM!

 

FIREBREATHER IS STARTING SEPTEMBER 14TH – OCTOBER 11TH! GET READY FOR THE CHALLENGE! 

RULES

  1. Attend at least 5 scheduled classes per week for 4 weeks at Swamp Rabbit CrossFit
  2. You cannot attend more than 3 consecutive classes Monday- Sunday. Week starts fresh on Monday. Example-Working out M-TH with no rest is not allowed and will disqualify you
  3. You cannot participate in multiple classes per day. Specialty classes do not count for or against you
  4. Accumulate 10K Row each week, split work as needed. (Any rowing done in class does not count towards 10K)
  5. You have 1 and only 1 opportunity to make up a missed workout the entire 4 weeks. Rowing an additional 10K will make up for that class.
  6. Sign in with class time each day.  

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