Saturday 10.28.17

Partner WOD

9am and 11am

30 min AMRAP
500m row
400m run
2 rounds of “Cindy”

1 round of “Cindy”: 5 pull-ups, 10 push-ups, 15 air squats

Benchmark WOD

10am

“Hoopes”

33 min AMRAP
5 thrusters 135/95
7 toes-to-bar
1 legless rope climb
200m run
buy-in: 118 wall balls 20/14
On a 33 min running clock begin the workout with the buy-in of 118 wall balls. Upon completion of the wall balls begin the AMRAP portion of the workout. Complete as many rounds and reps as possible in the time remaining.

“On September 12, 2012, the New Jersey State Police lost one of the best Troopers who has ever served our department. His name is Trooper James Hoopes, badge number 5712. Trooper Hoopes died in the line of duty while training for his physical fitness test [on the Atlantic City boardwalk]. Trooper Hoopes was a role model for Troopers, both on a professional and personal level. He was very serious with his health and fitness. His death was tragic and completely breathtaking to anyone who knew him, because anyone who has ever had contact with Trooper Hoopes would never believe he would have died during a training exercise. Trooper Hoopes touched a lot of lives within the State Police Family, but even more within his Community; where he was actively involved with coaching youth sports.”

In honor of him, and after consulting several of his close friends who live the CrossFit code, one of the coaches from CrossFit Buena programmed [this] WOD… Trooper Hoopes was, not only a hero to the New Jersey State Police, but also the Community his served. The 33 minutes in the AMRAP represent the date of Trooper Hoopes’ death (12+9+12). The 118 wall balls represent his graduating class. The AMRAP rep scheme represents his badge number: #5712

Detective Sergeant James G. Hoopes was born in Atlantic City on August 16, 1972 and was raised in Ventnor. He graduated from Holy Spirit High School in 1990 and then Albright College in 1994. At Albright, Jim played basketball, set the school’s rebounding record and was recently honored as a member of the Albright College All Century Team. He later went on to obtain his Master’s Degree from Seton Hall University. Jim toured the United States playing professional basketball with the Washington Generals. He then went on to teach Spanish and coach basketball at Holy Spirit High School while working summers at the Greenhouse in Margate. In November 1998, Jim graduated from the 118th New Jersey State Police class. He proudly and honorably served as a State Trooper for 14 years.

James G. Hoopes is survived by his wife, Merry, and sons, Jayson and Joey. Jim is also survived by his mother Cathy, sister Lisa (Drew) Gibson.

Thursday 10.19.17

Image result for rope climb meme

MOBILITY

front rack partner PNF mob 2 min each person
http://www.youtube.com/watch?v=NyDY_I9DD7s
hip extension with band 2 mins each side
http://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH/SKILL

split jerk

10 min EMOM
3,3,3,2,2,2,1,1,1,1
split jerk from the rack, work on technique and/or up to a heavy single for the day

Coach Burgener split jerk introJosh Everett split jerks

WOD

15 min AMRAP
200m run
2 rope climbs

Saturday 9.23.17

Partner WOD

9am and 11am

24 min AMRAP
7 Curtis Ps 95/65
7 bar facing OTB burpees
200m run

Benchmark WOD

10am

Everyday Warrior 2017 Battle Series Workout #1

15 min AMRAP

RX
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 95/65
10 Chest to Bar Pull Ups

Scaled
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 65/45
10 Jumping Chin Over Bar

The first of 3 EDW workouts is here! Hopefully you registered but come in anyway even if you didn’t. If you did register, please submit your score before 11:59pm tomorrow. Come in ready to hit this one hard!

Friday 9.15.17

MOBILITY

hip extension 2 min each side

overhead position with band 2 min each side

itb/quad foam rolling 2 min each side

WOD

1 mile run
15 deadlifts 135/95
15 bar facing OTB burpees
800m run
12 deadlifts 185/135
12 bar facing OTB burpees
400m run
9 deadlifts 225/155
9 bar facing OTB burpees
200m run
6 deadlifts 275/195
6 bar facing OTB burpees
100m run

Tuesday 9.5.17

“Grit is staring down the barrel of the difficult and the unknown, rejecting the voices that say I’m not enough, and pushing through anyway.” – Josh Collins

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

15 min to establish your 1RM push press. Record it! Use a rep scheme like this 5,3,3,2,2,2,1,1,1

WOD

6 rounds (FB 8 rounds)
5 handstand push-ups
2 rope climbs
200m run

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