April 20, 2019

CROSSFIT
Easter WOD (Time)
100 Double Unders
800m Barbell Carry (95/65)
100 Burpees
AKA “2019 Passion WOD”via Faith RXD

*Barbell carry in 200m increments so we don’t clog up the path and your coach can keep an eye on you.

SWEAT
Easter Egg WOD (AMRAP – Rounds and Reps)
20:00 AMRAP
?‍♀️?‍♂️
400m Run Together (take turns holding your 20/14# Easter egg)
100 Egg Tosses (Wallball shots)
100 Bunny Hops (Box Jumps 24/20) while your partner planks on the Easter egg.

RX+ 30/20# Easter Egg
One partner works at a time.

STRONGMAN
Metcon (Time)
Squat, Push, Pull
15 Rounds
5 x Back Squats @ BW
10 x Push Ups
15 x Cals Row
*post squat weight in comments
Metcon (Weight)
Push/Pull Total
1RM Bench Press
1RM Deadlift
*score is total weight
(post work pump: AMRAP @50% of each lift)
Metcon (AMRAP – Rounds and Reps)
Tire Flips or Stone to shoulder
30 min AMRAP
1 tire flip or stone lift
100M run
2 tire flips or stone lift
100M run
3 tire flips or stone lift
100M run
-continue with this pattern for 30 minutes. Score is rounds plus reps. Partner or solo WOD. Partners flip and run together. You choose stone to shoulder or tire flips, just note loads in comments.
“Matt 16” CrossFit Hero WOD (Time)
16 Deadlifts (275/185 lb)
16 Hang Power Cleans (185/135 lb)
16 Push Presses (135/95 lb)
800 meter Run
16 Deadlifts (275/185 lb)
16 Hang Power Cleans (185/135 lb)
16 Push Presses (135/95 lb)
800 meter Run
16 Deadlifts (275/185 lb)
16 Hang Power Cleans (185/135 lb)
16 Push Presses (135/95 lb)

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.