Happy Halloween

V3 CrossFit – CrossFit

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(No Measure)

A. 2x100m 1-arm Over Head DB Walk, 70/50

Carry a 70/50# dumbbell in one hand over your head with your arm locked out for 100 meters without switching hands or stopping. Once the 100m are done switch hands and go again – that is one set. Rest as needed and do the whole thing again.

B. 2x200m KB Baby Walk, 2/1.5-pood

Carry a single heavy kettlebell on your chest with your arms crossed. Walk 200 meters without letting the KB slip down below your chest. Once the 200m rest as needed and do it again.

C. 2x200m 1-arm Farmers Carry, 2/1.5-pood

Carry a single kettlebell in one hand by your side for 200 meters without switching hands or stopping. Once the 200m are done switch hands and go again.

Metcon (Time)

In Teams of 2 Each Athlete Working At The Same Time Complete


15 Atlas Stones Ground To Shoulder

15 Burpee Box Jump Overs

Ghosts & Goblins

V3 CrossFit – CrossFit

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A: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200m Run

15/10 Bench Press (135,95) (95,65)

— Bench Should be UNBROKEN

Rest 3:00

B: Metcon (No Measure)

16:00 EMOM

ODD: 5 Thrusters + 6 Lateral Burpee Over Bar

Even: 5 SDHP + 8 Lateral Hops Over Bar

Thruster & SDHP (95,65) (75,55)

The Crucible

V3 CrossFit – CrossFit

In Honor of V3 CrossFit member Mike Everson’s son Mikey Everson who just finished up his last week of Marine boot camp and they start tonight at 2am by doing the Crucible. The graphic says it all but they push hard for 54 hours with limited sleep, little food, heavy packs, multiple challenges, and at the end they turn from recruits to Marines.

The Crucible is the final right of passage of boot camp that earns the recruits the right to be called Marines and wear the Marine emblem: the eagle, globe and anchor.

“You can sense the raw emotion just by looking in their eyes,” McNabb said.

“You focus on the mission, and getting through the day,” Plautz told me.

Over 54 hours, they march 55 miles. They carry 40-pound backpacks and their M-16s.

“They are only sleeping about two to three hours a night,” McNabb said. “They eat one MRE (meals ready-to-eat) per day.”

They must complete physical and mental challenges at 24 stations in the harsh terrain of Camp Pendleton.

Hoorah!!! Semper Fidelis

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Metcon (AMRAP – Rounds)

The Crucible – with a partner complete

30:00 AMRAP

400M Farmers Carry (35,25) Bumpers

45 Pull Ups

45 Push Ups

4 Rope Climbs

Backyard Brawl

V3 CrossFit – CrossFit

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Metcon (Time)

In Teams of 2 each athlete working at the same time complete:

For Time:

3000m Row

200 Air Squats

50 Burpee DB Snatches (45,25)

100 Slam Balls (20,10)

50 Box Jumps

1 Athlete Rowing at all times until 3000m is completed. May switch at any time. Athletes must complete Squats before moving onto Burpee Snatches before moving onto Slam Balls etc.

Twisted Siters

V3 CrossFit – CrossFit

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A: Metcon (AMRAP – Reps)

With a running clock complete:

A) 6:00 CAP-

“Fat Fran”


Thrusters & Pullups

RX-(135,95) Scaled & Masters (95,65)

B: Metcon (AMRAP – Reps)

B) 6:00 CAP

“Angry Annie”


DBl Unders & Push Ups

C: Metcon (AMRAP – Reps)

C) 6:00 CAP

“Deadly Diane”


Deadlifts & HSPU

RX-(275,185) Scaled & Masters (225,155)

***** When An Athlete is doing Deadlifts the other Athlete will be in a Handstand. When an Athlete is doing HSPU the other Athlete will be holding the deadlift barbell at the hips fully locked out.