WOD:
“Tabata”
Tabata Jumping Pull Ups
Rest one minute
Tabata Sit Ups
Rest one minute
Tabata Med Ball Over Bar
Rest one minute
Tabata Box Jumps 20″
Rest one minute
Tabata Row (cal)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Score is total reps

“Suffocation”
For time:
100 Thrusters m:75lbs f:55lbs
Every minute you must complete
3 Knee to Elbow
3 Burpees
Begin the workout with Thrusters
Clock starts with the barbell on the floor

WOD:
For Time
10-9-8-7-6-5-4-3-2-1 reps of
Walking Lunge Steps w/ Kettlebell in left front rack position
Walking Lunge Steps w/ Kettlebell in right front rack position
Toes to Bar
M:53lb KB f:35lb KB
Every lunge step is one rep

WOD:
For Time
100 Hang Power Cleans m:135lbs f:95lbs
Every time the bar is dropped you must buy it back with
15 Squats

CrossFit Scranton has programmed a Hero WOD for a hometown Hero of our own: Sgt. Jan Argonish, 26, of Scranton, killed in an ambush in Kunar Province, Afghanistan. An accomplished soldier, Sgt. Argonish was a graduate of the Army’s infantry and mortar schools and the tanker school at Fort Knox, Ky. He also served two years as a military recruiter. During his tour in Iraq, his duties included the capture and detention of several high-level fugitives.

‘Jan’
10 Rounds For Time:
5 Deadlift 255 LBS
10 C2B Pushups
100 Mtr Run w/ 1.5 pood KB
Rest 1 Minute

POST TOTAL WORK TIME (9 MINS OF REST IS SUBTRACTED FROM FINISHING TIME)

WOD:
“Karen”
150 Wall Ball Shots 10′ m:20lbs f:14lbs

WOD:

“Randy”

75 pound Power snatch, 75 reps for time.

WOD:

In 2 minutes complete

200m Run

Then AMRAP Double Unders

Rest 1 minute

Complete 7 Rounds

Score total of DU’s

Thanks 508 for the awesome WOD!

WOD:
For Time
50 Strict Knee to Elbows
40 Ring Push Ups
30 Pistol Squats(each leg)
20 Wall Climbs
10 Bar Muscle Ups

“Who’s Your Hero?” Monday!
WOD’s:
“Rankel”
As many rounds as possible in 20 minutes of

225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

“Holbrook”
Ten rounds
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

“Jack”
As many rounds as possible in 20 minutes of
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box