Friday 8.18.17

Image result for rankel wod

“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

MOBILITY

hip extension 2 min each side

overhead position with band 2 min each side

itb/quad foam rolling 2 min each side

Hero WOD

“Rankel”
20 min AMRAP
deadlifts 225/155
burpees
10 KB swings 53/35
200m run

Saturday 8.12.17

Partner WOD

9am and 11am

teams of 2
24 min AMRAP
8 thrusters 95/65
4 rope climbs
12 box jump overs 24/20

continuous 400m runs

Partner 1 starts performing the workout above. Partner 2 runs 400m. When partner 2 returns from the run, partner 1 then runs 400m, while partner 2 continues the workout where partner 1 left off.

Benchmark WOD

10am

“THE DEVIL OF RAMADI”

20 min AMRAP
10 ground-to-overhead 160/100
38 wall balls 20/14
160 double-unders
200m weighted run 45/25

This Hero WOD was created by CrossFit 858 (San Diego, CA), first posted on July 8, 2013, for a fundraiser memorial WOD for former U.S. Navy SEAL, Chris Kyle.

The ten Ground-to-Overheads are for Kyle’s 10 years of service. 38 Wall Ball Shots are for his age. Lastly, 160 Double Unders are for his 160 confirmed kills.

Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

Wednesday 7.19.17

MOBILITY

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=HomJymq0VZE
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

deadlift

5 x 7 @ 75%

“The Deadlift Set-Up” with Kelly Starrett

WOD

with a partner
alternate movements to complete
6 total rounds
20 KB swings 53/35
10 renegade rows @ 30% BW (total)
200m run

Friday 6.2.17

Image result for sisson wod

“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Hero WOD

“Sisson”

20 min AMRAP
1 rope climb
5 burpees
200m run

If you have a 20-lb. vest or body armor, wear it.

Tuesday 5.30.17

Image result for rankel wod

“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Hero WOD

“Rankel”
20 min AMRAP
6 deadlifts 225/155
7 burpees
10 KB swings 53/35
200m run

Monday 5.22.17

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Next week!! Our annual Hero WOD week kicks off with “Murph” on Memorial Day.

MOBILITY

working the deep squat

https://www.youtube.com/watch?v=JfHFkG9fjz4

lax ball hip mash 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

back squat

10 x 3 @ 85%

WOD

4 rounds
9 power cleans 135/95
15 push-ups
21 air squats
200m run

Friday 4.14.17

MOBILITY

lat rolling 2 min each side (starts at 2:30 in video)

https://www.youtube.com/watch?v=LuJcHe_EebA

ankle/calf smash 2 min each side (starts at 1:40 in video)

https://www.youtube.com/watch?v=1HiB4t11I3Q

STRENGTH

power clean

5 x 7 @ 75%

after each set of power cleans…

1 rope climb Rope-climbing Techniques

WOD

4 rounds
10 handstand push-ups
15 box jump overs 30/24
200m run

Friday 3.24.17

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MOBILITY

Super D banded shoulder mob 2 min each side

working the deep squat with the supine squat and figure 4 pose 2 min

STRENGTH

Establish 1RM back squat and record it. Let’s see how this second half of the Smolov cycle has paid off. I think we are going to see some more big PRs today! Thank you, Smolov!

WOD

4 rounds

max reps unbroken push press @ 60% bodyweight
10 supine ring rows (feet on box)
200m sprint
60 seconds rest

*For push press use 60% of bodyweight. Unbroken reps means touch and go. Don’t put the bar down, don’t let the bar rest on the shoulders. As soon as the bar stops moving, put it down and move on to the ring rows.

Post total number of push presses and final finish time on the board.

Thursday 2.23.17

MOBILITY

scapular freedom with a lax ball 2 min each side

https://www.youtube.com/watch?v=n9bYQUHqhFc

PNF your prime hip movers 2 min each side

https://www.youtube.com/watch?v=HlA8jf6xy68

STRENGTH/SKILL

10 min EMOM
split jerk from the rack
3,3,3,2,2,2,1,1,1,1
build up to a heavy single for the day, record your top weight, try to go heavier than you did last week

Watch both of these Coach Josh Everett and Split JerksSplit Jerk Intro:Coach Burgener

WOD

12-10-8-6-4-2
KB swings 70/53 and C2B pull-ups
do a set of each movement then run 200m (12 KB swings, 12 pull-ups, run 200m, 10 KB swings, 10 pull-ups, run 200m etc etc)

post-WOD core finisher
6 min EMOM : 30 sec plank hold + 30 sec max effort v-ups