Saturday 6.16.18

Partner WOD

9am and 11am

teams of 2 for time (30 min cap)
40 cal row
40 box jump overs 24/20
40 power cleans 135/95
40 toes to bar
40 push jerks 135/95
40 box jump overs 24/20
40 cal row
40 box jump overs 24/20
40 power cleans 135/95
40 toes to bar
40 push jerks 135/95
40 box jump overs 24/20
40 cal row

Benchmark WOD

10am

“Nancy”
5 rounds for time
400m run
15 overhead squats 95/65

Thursday 6.14.18

Hero WOD

“Moore”

AMRAP 20
1 rope climb
400m run
max reps handstand push-ups

record number of handstand push-ups completed for each round

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Saturday 5.12.18

Partner WOD

9am and 11am

teams of 2
for time (25 min cap)
400m med ball run 20/14
60 deadlifts 155/105
400m med ball run 20/14
50 hang power cleans 135/95
400m med ball run 20/14
40 front squats 115/75
400m med ball run 20/14
30 push press 95/65
400m med ball run 20/14
20 clusters 75/55

Benchmark WOD

10am

“Jack”

AMRAP 20
10 push presses 115/80
10 KB swings 53/35
10 box jumps 24/20

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

The “Jack” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, September 29, 2010 (100929).

Tuesday 5.1.18

Hey athletes! We have some our very own CFW folks competing at The Granite Games Throwdown this Saturday. If you can make it, please go and support our teams!

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

WOD

AMRAP 5
600m run
then AMRAP
12 deadlifts 185/135
12 lateral OTB burpees

rest 5 mins

AMRAP 5
400m run
then AMRAP
9 deadlifts 225/155
9 lateral OTB burpees

rest 5 mins

AMRAP 5
200m run
then AMRAP
6 deadlifts 275/185
6 lateral OTB burpees

Saturday 4.28.18

Partner WOD

9am and 11am

teams of 2
for time
70 calorie row
70 box jump overs 24/20
70 power snatches 95/65
70 thrusters 95/65
70 pull-ups
70 thrusters 95/65
70 power snatches 95/65
70 box jump overs 24/20
70 calorie row

25 min time cap

Benchmark WOD

10am

“Whitten”

5 rounds for time
22 KB swings 70/53
22 box jumps 24/20
400m run
22 burpees
22 wall balls 20/14

US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

The “Whitten” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, December 12, 2010 (101212).