Comanche CrossFit – CrossFit Strength Push Press find a heavy double Super Set Upright Rows 4X15 Front Raises with Plate 4X20 25/15 Metcon (Time) 6 Rounds 12 Hang Power Snatch 8 Burpee Pull Ups Row 20 Cal

Comanche CrossFit – CrossFit Strength Back Squats 10@60% 8@70% 6@75% 4@80% Front Squats 5@60% 5@75% 5@75% 5@75% CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar

Comanche CrossFit – CrossFit Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004To learn more about Holleyman click here

Comanche CrossFit – CrossFit Strength Clean and Jerk Find a heavy single OTM for 5 minutes 7 Clean and Jerk Metcon (Time) For time 3 Round 75 Double Unders 20 Sumo Deadlift high pulls 75/55 Rest 1 minute 45 Pull ups

Comanche CrossFit – CrossFit Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight SquatsIn honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011To learn more about Zeus click here

Comanche CrossFit – CrossFit Strength Clean – find a 1RM Metcon (AMRAP – Rounds) 12 Minute ARS by 1s Clean Front Squat Shoulder to Overhead Toe to Bar

Comanche CrossFit – CrossFit Metcon (Time) Team WOD Male/ Female Split reps anyway 6 Rounds Row 20 Cals 15 Pull Ups 15 Deadlift 225/155 Metcon (Time) Team WOD 2 60 Ft Walking Lunge 80 Kettlebell Swings 60 Ft Walking Lunge 60 Ft Walking Lunge 60 Single Arm Thruster 60 Ft Walking Lunge 60 Ft Walking Lung 40 Atlas Stone to …

Comanche CrossFit – CrossFit Strength Back Squats 4X7 3X5 2X3 1X1 find a heavy single Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

Comanche CrossFit – CrossFit Metcon (AMRAP – Rounds) 20 Minute AMRAP AWS Men- 10lbs Women 5lbs Start Weights 95/65 3 Overehead Squats from Ground 6 Burpees Strength Snatch Balance find a heavy single Metcon (No Measure) Cool Down Run

Comanche CrossFit – CrossFit Strength Max Reps Shoulder to Overhead Competitors @ Body weight in 2 Minutes RX 75% Body Weight Comanche 50% Body Weight Metcon (AMRAP – Rounds) AMRAP 4 Minutes 12 Pull Ups 12 Overhead Squats Rest 2 Minutes AMRAP 4 Minutes Row 10 Cal 12 Thruster Rest 2 MInutes