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

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.