CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

Chest and shoulder stretches

2 Rounds

10 Scap retractions

20s Ring support or push-up hold

5 Front squats

5 Shoulder press

5 Strict pull-ups


FIT: Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here


PERF: Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here

Extra Credit

STR: Metcon (Time)

For time

20 Thrusters 62.5/42.5kg

Rest 3 mins

15 Thrusters 85/55kg

Rest 3 mins

9 Thrusters 92.5/65kg

COND: Metcon (Time)

For time:

4 Rounds

10 Dumbbell power snatches alternating sides, 32.5/22.5kg

Row 200m

3 Rounds

10 Dumbbell overhead squats

Row 300m

2 Rounds

10 Dumbbell squat snatches

Row 400m
Rest one minute between every round.

Please do not drop the dumbbells.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: