July 31, 2018

Brisbane Barbell Coach Damon Kelly competing at the 2012 Olympic Games.

10 1-minute rounds of:
25 Squats
Max rep clean and jerks 70/47.5kg

Rest 2 minutes between rounds. Record total number of clean and jerks. May be power or full.

July 30, 2018

A)
Bench Press

3-3-3-3-8

@65-65-65-70-70%

B)
AMRAP in 10 minutes:
10 Push ups
10 Kettlebell swings 24/16kg
10 Box jumps 24/20”

July 29, 2018

A)


Back squat

5x3 @65-65-65-70-70%

B)

DB Fran

21-15-9 reps for time:

DB Thrusters 20/15kgPull-ups

[10:00 cap]

July 27, 2018

Josie

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

30 Burpees

4 Power cleans 70/47.5kg

6 Front squats 70/47.5kg

Then, 1-mile run

[35 minute cap]

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

July 26, 2018

A)
Deadlift
4-4-4-3-3-3 

@85-85-85-85-90-90 %

[25 minute cap]


B)

For time:

1,000m Row/Ski

50 Kettlebell swings 24/16kg

30 Pull-ups

[10 minute cap]

July 25, 2018

A)

Strict muscle up technique

B)

Establish the slowest muscle up possible (top to bottom)

July 24, 2018

In 4 minutes:

30/20 Cal Row/Ski

20 Box jump overs 24/20”

10 Power snatch 52.5/35kg

Max Bar muscle ups

Perform 5 rounds, resting 2 minutes between rounds. Score equals total reps across all 4 rounds.

July 23, 2018

A)
Bench press
3-3-3-3-8-8 

@80-85-85-90-65-65 %

[20 minute cap]


B)

Heavy 17.5

10 rounds for time of:

9 Thrusters 57.5/37.5kg

35 Double unders 

[12 minute cap]

July 22, 2018

A)
Back squat

2-2-2-1-1-8-8

@80-85-90-95-95-65-65%

[30:00 cap]

B)
400m Farmers carry for time, 24/16kg kettlebells

*Each time the kettlebells go down you owe 20 burpees at the end of the workout.

July 20, 2018

In teams of 2:

“Drag me to Helen”

AMRAP in 25:

5 Rounds of:

400m Run

21 Handstand push-ups

12 Bar muscle-ups

Then,

Max reps Overhead squat 85/55

*Start run together but may start working before partner arrives.

**Score for total reps, run is worth no reps.

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