Silver Strike CrossFit – CrossFit
Hammer (5 Rounds for time)
5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
Silver Strike CrossFit – CrossFit
Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
Silver Strike CrossFit – CrossFit
EMOM (10min 1 Power Clean/2 Split Jerks )
Every Min On Min
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
3 Muscle ups (Bar or Ring)
50m Shuttle Sprint
10 DB/KB Push Press (5 each arm)
50m Shuttle Sprint
10 Wallball Shots
Silver Strike CrossFit – CrossFit
Power Snatch (1 Rep Max )
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
100m weighted Tire Drag (50m forward/50m Backward)
10 DB Snatch (5 each arm)
15 Toes to Bar
20 Air Squats
Silver Strike CrossFit – CrossFit
Bench Press (5-3-1)
Metcon (Time)
For Time: 2,4,6,8,10
Buy In 50 Double Unders
Push Press
Hand Release Push ups
Front Squats
Cash Out 500m Row
Silver Strike CrossFit – CrossFit
Snatch Grip Deadlift (5-3-1)
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Silver Strike CrossFit – CrossFit
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Silver Strike CrossFit – CrossFit
Back Squat (5-3-1)
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
5 muscle ups (bar or ring)
10 Wallballs
15 KB Swings
20 KB Russian Twist
Silver Strike CrossFit – CrossFit
Power Clean (1 rep max )
Metcon (Time)
21-15-9
Ring Rows
Hang Clean Thrusters
Knees to Elbow
Cash out: 3×10 Pendelay Rows (Reverse Grip)
Silver Strike CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
2 Rounds “DT” (12 DL, 9 Hang Clean, 6 Push Press)
2 Rounds “Cindy” (5 pull ups, 10 push ups, 15 Air Squats)
