CROSSFIT MANSFIELD

Saturday

 

With 5 teams of 2 we completed 5 minutes at each station with 1 minute rest between stations. Complete as many reps as you can during the 5 minutes.

Dball Run/throw

Pull ups or ring rows

Row

Burpee box jumps

Medball Sit ups

EXTRA WORK

Sandbag get ups

Tire drags

Tire flips

Friday

3 rounds for time:

10 Clean and Jerks
500m Row

Thursday

Run 1 mile
Rest 3 minutes

Max reps 2 minutes of
Push ups
Pull ups
Burpees
Sit ups
Jumping lunges

Run 1 mile

*Rest 3 minutes between all events. Strict reps on all! You know proper way to do movements.

Wednesday

Deadlift 5-5-5-5-5

Then complete:

As many rounds as possible in 10 minutes

5 Ring dips
5 Box jumps
5 Ring rows

Tuesday

Practice Turkish Get Ups

The Turkish Get UP is a slow controlled movement. Requiring concentration and smooth movement. We will review and use weight that allows solid form. Keep that shoulder active and tight until your shoulder blades are flat on the floor!

WOD

6 Rounds not for time.

5L/5R Turkish Get Up (weight that you can keep solid overhead for 6 rounds)

10 KNE

5L/5R Kettlebell Clean and Jerk

Memorial Day

Hey guys have a great Memorial day and rest day. Remember those that have served!

One of the most famous battles in United States History.For more information visit www.iwojima.com.

D-Day February 19, 1945

Shortly before 2am on Feb. 19, 1945, the Navy's big guns opened up on Iwo Jima again, signaling the beginning of D-Day. After an hour of punishment, the fire was lifted, leaving Iwo smoking as if the entire island were on fire.

Both Americans aboard their transports and the Japanese in their caves looked to the skies now. One-hundred-ten bombers screamed out of the sky to drop more bombs. After the planes left, the big guns of the Navy opened up again.

At 8:30am, the order, "Land the Landing Force," sent the first wave of Marines towards the deadly shores. Once ashore, the Marines were bedeviled by the loose volcanic ash. Unable to dig foxholes, they were sitting ducks for the hidden Japanese gunners.

Heavy fire made it impossible to land men in an orderly manner. Confusion reigned on the beaches.

The battle was unique in its setting. One hundred thousand men fighting on a tiny island one-third the size of Manhattan. For 36 days Iwo Jima was one of the most populated 7.5 miles on earth.

Below is the first picture of Marines and a Navy Corpsman raising the flag on Iwo Jima.

   

The second picture.

There are six Flag Raisers on the photo. Four in the front line and two in back.

The front four are (left to right) Ira Hayes, Franklin Sousley, John Bradley and Harlon Block.

The back two are Michael Strank (behind Sousley) and Rene Gagnon (behind Bradley).

Strank, Block and Sousley would die shortly afterwards. Bradley, Hayes and Gagnon became national heroes within weeks.

Memorial Day/New Class days

There will be no class on Monday next week guys! We will make this day up at a later date. Great job today and I will see you tomorrow at 1000am.

Also we are adding 530pm class on Tuesday and Thursdays.This will begin Tuesday next week. Calender will reflect these changes. If you have any questions just ask feel free to ask.

Friday

Fran
21-15-9
Thrusters 95/65
Pull ups

Tomorrows workout will be held at 1000am. See you there!

Thursday

3 Rounds not for time

7 Front Squats

9 Push press

Then complete.

800 M Run

50 Russian Swings M53/W35/44

50 Star Jumps

400m Run

25 Russian Swings

25 Star Jumps

Wednesday

Power Clean

3-3-3-3-3

Then complete.

5 Rounds for time of:

400m Run

50 Squats