Comanche CrossFit – CrossFit Metcon (Time) “Annie” 50-40-30-20-10 Double Unders Sit ups Strength Snatch + Hang Snatch Find a heavy single Low hang Clean Pulls 5X8 Metcon (Time) 10 Rounds Competitors/ RX 15 Wall Ball Shots 7 Handstand Push Ups 3 Muscle Ups Comanche 10 Wall Ball Shots 7 Push Ups 3 Strict Pull Ups

Comanche CrossFit – CrossFit Strength Back Squats 10-10-10-5-5-5-2-2-2 In bewteen each rest do max reps floor press 65/95 Metcon (Time) 21-15-9 Burpees Box jumps Clean and Jerk Every 5 Minutes complete 1 Lap around the building

Comanche CrossFit – CrossFit Metcon (Time) for time 3 Rounds 14 Shoulder to Overhead Right Arm 7 Burpees 14 Shoulder to Overhead Left Arm 7 Burpees Strength Find a heavy triple deadlift Metcon (No Measure) Cool Down Row 1500 Meters

Comanche CrossFit – CrossFit Strength Practice Zercher Squats from the ground and find a heavy single. 5X12 Good Morning superset with 5X8 Strict Pull Ups Metcon (Time) 75 Wall Ball Shots 50 Hang Cleans 95/65 25 Toes to Bar 25 Handstand Push Ups 50 Push Ups 75 Double Unders

Comanche CrossFit – CrossFit Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile RunIn honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010To learn more about Bull click here

Comanche CrossFit – CrossFit Metcon (AMRAP – Rounds) Team WOD AMRAP 14 Minutes 12 Deadlift 225/155 14 Toes To Bar 15 Cal Row Reps Can be split anyway. Strength Front Squats Find a heavy triple Metcon (Time) 4 Rounds 30 KettleBell Swings 55/35 7 Burpee Box Jumps 24/20

Comanche CrossFit – CrossFit Strength Hang Power Clean work up to a heavy single Straight Leg Deadlift 6X12 Single Arm Rows 4X25 Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

Comanche CrossFit – CrossFit Metcon (No Measure) Practice Handstand Walks If you can do handstand walks do 6Ft ARS with pirouette at end Metcon (Time) Every 5 Minutes for 25 Minutes 100 Meters 15 Burpees 30 Dumbell Snatch alternating 50/35

Comanche CrossFit – CrossFit Metcon (Time) Warm Up with light squats clean or 7 Minutes then For time 10 Minute Cap Row 30 Cal 150 Double Under Row 40 Cal 100 Double Under Row 50 Cal 50 Double Under Rest 2 Minutes 8 Minutes to find a heavy Squat Clean Metcon (Time) 12 Minute CAP 5 Pull Ups 5 Overhead …

Comanche CrossFit – CrossFit Metcon (AMRAP – Rounds) Team WOD M/M-F/F 15 Minute AMRAP 24 Pull Ups 12 Squat Snatch 135/95 Strength 5X5 Hanging Straight Leg Deadlift ( does not have to be a heavy weight) Overhead Squat from the rack find a heavy single Metcon (No Measure) This is not a for time workout it is a working cool …