Cowboy CrossFit, Inc.

Tuesday

Run 5k

or 

Row 6k

Monday

Snatch

5 - 3 - 1 - 1 - 1

Then 3 Rounds for time:

20 Box jumps

Sprint 200 ft

10 deadlifts(185/135#)

Rest 1 minte

 

Post weight and time to both:

Sunday

Rest Day

Saturday

Team Workout

In teams of 4 - 1 minute at each station for max reps/meters:

Row, burpees, medball slams, pull-ups

Tuesday

Run 5k

Or

Row 6k

For time:

Sunday

Rest day

Monday

Snatch
5 - 3 - 1 - 1 - 1
Find 1 rep max

Then 3 rounds for time:

20 box jumps
Sprint 200 ft
10 dead lifts (185lbs/135lbs)
Rest 1 minute

Friday

Week 1 Wendler bench press
Then 12 min amrap
run 200m
7 shoulder press (115/75#)

Show our service members how much you appreciate their sacrifice and sign up for the Iron Cross Relay and FGB6.  RIP brothers.  You are NEVER FORGOTTEN.

FORWARD OPERATING BASE JACKSON, Helmand province, Afghanistan - Gunnery Sgt. Shawn E. Hughes(from Roseburg, Oregon), the platoon commander for Scout Sniper Platoon, Headquarters and Service Company, 1st Battalion, 5th Marine Regiment, speaks about the life of Sgt. Josh J. Robinson during a memorial ceremony for three fallen heroes of 1/5 and Explosive Ordnance Disposal Company, 8th Engineer Support Battalion at Forward Operating Base Jackson, Aug. 16. Robinson and Sgt. Adan Gonzales Jr. were killed in action conducting combat operations in Sangin, Afghanistan, Aug 7. Robinson was passionate about teaching others. He was a native of Hastings, Neb., and is survived by his wife and two sons. (Photo by Cpl. Logan W. Pierce)

Thursday

Skill/Rest Day

Handstands

WOD: TBA

Wednesday

Back Squats 5 x 5

Then ....

Row 200m
30 ring dips
30 kettlebell swings (1.5/1 pood)
Row 200m
20 ring dips
20 kettlebell swings
Row 200m
10 ring dips
10 kettlebell swings

Post 5 rep max weight and time: