Tara ORourke December 20, 2020 Monday Tara ORourke December 20, 2020 WORKOUTCrossFit Hero Workout “NATE”In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq20min AMRAP 2x muscle ups 4x Handstand Push ups 8x Kettlebell Swings
Tara ORourke December 15, 2020 Wednesday Tara ORourke December 15, 2020 STRENGTHDeadlift 1RMWORKOUT8min AMRAP 6x Burpee Box Jump Over 8x Power Snatch 10x Sit Ups
Tara ORourke December 14, 2020 Tuesday Tara ORourke December 14, 2020 STRENGTHBulgarian Lunges 4x104x3 Ball UpsWORKOUT5x Rounds for Time: 6x Push Jerk 12/6x Pull Ups 200m Run
Tara ORourke December 13, 2020 Monday Tara ORourke December 13, 2020 STRENGTHClean & Jerk 1RMWORKOUT7sets 10x Kettlebell Swings4x max distance Broad Jump rest 1min between sets
Tara ORourke December 10, 2020 Friday Tara ORourke December 10, 2020 STRENGTHBack Squat7x3WORKOUTFor Time: For Time: 15,12,9,6,3Air Bike Calories Double Unders DB Walking Lunge
Tara ORourke December 8, 2020 Wednesday Tara ORourke December 8, 2020 STRENGTHClean 5x3WORKOUTPartner Workout 3x Rounds for time 20x Thrusters 20x Toes to Bar 20x Box Jumps
Tara ORourke December 7, 2020 Tuesday Tara ORourke December 7, 2020 STRENGTHStrict Press 5,3,2,1,1,1WORKOUTFor Time 30,20,10 Dumbbell Snatch Push Ups
Tara ORourke December 6, 2020 Monday Tara ORourke December 6, 2020 WORKOUT5x 3min AMRAPs3x Power Clean 6x Burpees Over Bar 3x Pull Ups 6x Wall Ball 1min rest inbetweenFINISHERTabata Hollow Hold
Tara ORourke December 1, 2020 Wednesday Tara ORourke December 1, 2020 WORKOUT4x Rounds for Max Reps 1min at each movementPower SnatchDouble Unders Overhead Sit Ups Kettlebell Swings Air BikeRest
Tara ORourke November 30, 2020 Tuesday Tara ORourke November 30, 2020 STRENGTHFront Squat 5,3,2,2,1,1,1WORKOUT15min AMRAP 5x Deadball Over Shoulder 50m Deadball Carry 5x Strict Pull Ups
Tara ORourke November 29, 2020 Monday Tara ORourke November 29, 2020 STRENGTH Hang Power Clean 7x3 WORKOUT For Time 1,2,3,4,5,6,7,8,9,10Deadlift Hang Power CleanBox Jump
Tara ORourke November 27, 2020 Saturday Tara ORourke November 27, 2020 BARBELL CLUBClean & Jerk 1RM Deadlift 5x5
Tara ORourke November 26, 2020 Friday Tara ORourke November 26, 2020 STRENGTHBack Squat 7x3WORKOUT15,12,9,6,3Pull Ups DB Snatch Overhead Lunge
Tara ORourke November 24, 2020 Wednesday Tara ORourke November 24, 2020 STRENGTHBench Press 7x3WORKOUT16min AMRAP 2x Rope Climbs 400m Run
Tara ORourke November 23, 2020 Tuesday Tara ORourke November 23, 2020 STRENGTHHandstand Push Ups 5x MaxWORKOUTKalsu 100x Thursters for time EMOM 5x Burpees 20min Cap
Tara ORourke November 22, 2020 Monday Tara ORourke November 22, 2020 STRENGTHPush Jerk 7x3 Toes to Bar 4x Max RepWORKOUTAirbike 50cal for Time
Tara ORourke November 20, 2020 Saturday Tara ORourke November 20, 2020 Barbell ClubSnatch1RMBack Squat 5x7
Tara ORourke November 19, 2020 Friday Tara ORourke November 19, 2020 STRENGTHSkin the Kat 4x3Pull Ups - strict 5x Max RepsWORKOUT30,20,10 KB SDHP Box Jump Over
Tara ORourke November 17, 2020 Wednesday Tara ORourke November 17, 2020 STRENGTHOverhead Squats 5x3WORKOUT12min AMRAP 12x Handstand Push Ups 12x Wall Ball 12x V-Ups 12x Sit Ups
