Comanche CrossFit – CrossFit Warm-up (No Measure) 10 Minute EMOM 4 Burpees 4 Sit Upd Strength Cleans 3-3-3-1-1-1 Metcon (Time) “ELizabeth” 21-15-9 Cleans 135/95 Ring Dips

Comanche CrossFit – CrossFit Warm-up (No Measure) 2 Rounds of Junk Yard Dog Strength Back Squats 7 Sets of 3 Reps @ 75% Front Rack Alternating Lunges 3 Sets of 20 Reps Metcon (Time) 12 Minute AMRAP 100 Double Unders 60 Pistols Squats 40 Push Press 20 Toes To Bar

Comanche CrossFit – CrossFit Warm-up (No Measure) 5 Rounds 5 Burpees 7 Push Ups 15 Jump jacks Metcon (Time) 3 Rounds for time Competitors 50 Air Squats 7 Muscle Ups 10 Hang Power Snatch 155/105 RX 50 Air Squat 14 Chest to Bat Pull Ups 10 Hang Power Snatch 135/95 Comanche 50 Air Squats 15 Jumping Burpee Pull Ups 10 …

Comanche CrossFit – CrossFit Skill Practice Handstand Holds Wittman (Time) Seven rounds: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box Post total time.In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010To learn more about Wittman click here

Comanche CrossFit – CrossFit Warm-up (No Measure) EMOM 10 Minute Odd Max Reps Push Ups Even Max Reps Pull Ups If you are new to Pull Ups you will be practice kipping progressions on the even minutes Strength Overhead Squats Find a heavy single 5 Second Pause Squat in the bottom of the squat. Work on the bottom positions. Start …

Comanche CrossFit – Olympic Lifting Back Squat Weighted Pull-ups Strict Toes-To-Bar Reverse Hypers GHD Situps

Comanche CrossFit – CrossFit Warm-up (No Measure) 10 Minute EMOM 4 Burpees 15 Double unders Strength Cleans 70%X1X3 805X1X3 90%X1X2 95%X2X1 Metcon (Time) For Time: Competitor 115/85 RX 95/65 Comanche 65/45 DRS 10-1 Thrusters Toes to Bar

Comanche CrossFit – CrossFit Metcon (Time) Test 1 Mile Run Strength Front Squats 5X7 @ 70% of 1 RM Clean Pause Jerks Hold Dip for 3 Second work to 80% of 1 RM Split Jerk Rack Hold 3 Set of 10 Second Holds @ 130% of 1 RM Front Squat Metcon (Time) 200 Double Unders 100 Kettlebell Swings 50 Burpee …

Comanche CrossFit – CrossFit Warm-up (No Measure) EMOM 10 Minutes ARS by 1s Push Ups Sit Ups Strength Superset these two movements Strict Pull Ups 5X10 Front Squats 5X10 2 Minute Rest between sets Metcon (Time) For Time Competitor 135/95 RX 115/75 Comanche 95/65 50 Pistols 40 Hang Power Cleans 30 Pistols 20 Hang Power Cleans 10 Muscle Ups

Comanche CrossFit – CrossFit Handstand Walks Practice 15 minutes Metcon (Time) 500 Rep challenge 50 reps each exercise with uload e barbell . Run 1 lap in between each exercise 1) back rack lunges 2) shoulder press 3) high pulls 4) Med ball “bench” press 5)front squat 6) bent rows 8) hip thrusts 7) Pogo hops 9)punch outs 10) bicep …