Military and First Responds Appreciation WOD

CrossFit Tucker – CrossFit Jonathan “JD” De Guzman Metcon GS 24 (Time) 4 Rounds For Time (with a Partner) 800 meter Run 50 Wall Balls (20/14 lb) 50 Burpees 50 Pull-Ups* Partner A runs the 800m while Partner B completes 50 wall balls. After both partners finish...

11.17.2017

CrossFit Tucker – CrossFit Warm-up Warm-up (No Measure) Run 400m or Row 500m Then: 2-3 Rounds of: 30 Seconds Samson Stretch (Each leg) 10 PVC Overhead Squats 10 PVC Good mornings 10 Abmat Sit-ups 10 Ring Rows 10 Push-ups **Group warm up starts 12ish after** QOD...

11.16.17

CrossFit Tucker – CrossFit Warm-up Warm-up (No Measure) HKFT Lunge w. Samson Cow grazers 10 Scap pushups 10 Scap pullups Bear crawl Crab walk (feet first) 15 Air squats 3 Jumping pull up negatives 15 Second Superman hold 15 Second hollow body hold 30 Second...

11.15.17

Announcements NOV 18, 9 am CrossFit Tucker’s Military and First Responder Appreciation Day! CrossFit Tucker – CrossFit Warm-up Warm-up (No Measure) HKFT Knee hug Lunge w. Samson Bear Crawl Then 3 rounds of: 10 One legged deadlift – each leg (Med KB)...

11.14.17

CrossFit Tucker – CrossFit Warm-up Warm-up (No Measure) Knee hug HKFT 5 Airsquats Figure 4 Lunge w. Samson 10 Airsquats Bear crawl Crab walk 15 Airsquats 10 Scap pushups 10 Scap pullups 10 Medball cleans 3 Jumping pullup negatives 10 Halos (25/15) PVC work...

11.13.17

CrossFit Tucker – CrossFit Warm-up Warm-up (No Measure) Over/Under (down and back) Over the hurdle Knee to chest (hug) Figure four Lunge w/ Samson 15 Scap pushups 10 Scap pullups Backward lunge w/ twist Toe touch (High kick) 5 Jumping pullup negatives 2 Wall...