Tuesday 4.17.18

exercising GIF

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

WOD

for time
1200m run
63 KB swings 53/35
36 pull-ups
800m run
42 KB swings
24 pull-ups
400m run
21 KB swings
12 pull-ups

CORE

5 rounds not for time
20 second handstand hold
20 second plank hold
20 second side plank (20 seconds on each side)

Saturday 4.14.18

Partner WOD

9am and 11am

“Artie Stevens”

AMRAP 29
5 rounds
minute 1: wall balls 20/14
minute 2: toes-to-bars
minute 3: box jumps 24/20
minute 4: push presses 75/55
minute 5: row for cals
minute 6: rest

This “Artie Stevens” Memorial WOD was designed by Naptown Fitness (Indianapolis, IN, USA) as a tribute to the man who they described as the epicenter of the local CrossFit, fitness, and health revolution in Indianapolis. Artie died suddenly on November 3, 2017. Naptown Fitness hosted an event, first bringing athletes together to remember Artie with this WOD, about three weeks later on November 28.

“Arthur “Artie” Stevens IV was the owner of Indy’s Kitchen, Artie’s Paleo On The Go, and Artie’s On Central. Every day he strived to make days better with his vision of Artie’s Paleo On The Go. He connected with over 50 different fitness facilities and impacted even more lives. To honor his legacy we ask that you help provide for the future of his children.”

Benchmark WOD

10am

“Maupin”

4 Rounds for Time
800m Run
49 Push-Ups
49 Sit-Ups
49 Air Squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Saturday 4.7.18

Partner WOD

9am and 11am

teams of 2
for time
800m run
4 rope climbs
20 squat cleans 135/95
800m run
6 rope climbs
30 squat cleans 135/95
800m run
8 rope climbs
40 squat cleans 135/95

Benchmark WOD

10am

“Tama”

for time
800 meter single-arm barbell farmers carry 45/35
31 toes-to-bars
31 push-ups
31 front squats 95/65
400 meter single-arm barbell farmers carry 95/65
31 toes-to-bars
31 push-ups
31 hang power cleans 135/95
200 meter single-arm barbell farmers carry 135/95

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

Saturday 3.10.18

Partner WOD

9am and 11am

for time
800m run
42 front squats 115/80
42 burpee box jump overs 24/20
800m run
30 front squats 115/80
30 burpee box jump overs 24/20
800m run
18 front squats 115/80
18 burpee box jump overs 24/20
800m run

Benchmark WOD

10am

“Lynne”

5 rounds for max reps
bench press @ bodyweight
pull-ups
rest as needed between movements and rounds

“Lynne,” one of CrossFit’s classic “Girls” workouts, was first posted on crossfit.com as the workout of the day for Friday, April 8, 2005 (050408).

There is no prescribed rest between rounds. The spirit of the workout is to go unbroken and, as much as possible, keep the number of reps per round from degrading, while keeping the work-to-rest ratio comparable from round to round (eg: not resting 10 minutes between rounds).

Wednesday 2.14.18

Image result for valentines day workout meme

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

Partner WOD

“St Valentine’s Day Massacre”

AMRAP 25

800m run

then

20 synchro wall balls 20/14

20 synchro burpees

20 synchro DB snatch 25% BW

20 synchro jumping lunges

Saturday 1.13.18

Image result for team of 3 meme

Partner WOD

9am and 11am

teams of 3
AMRAP 25
100/70 calorie row
100 deadlifts 115/75
80/60 calorie row
80 hang power cleans 115/75
60/45 calorie row
60 front squats 115/75
40/30 calorie row
40 push jerks 115/75
20/15 calorie row
20 clusters 115/75

Benchmark WOD

10am

“Chau Piernas (Goodbye Legs)”

for time
800m run
10 back squats 115/75
6 handstand push-ups
20 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
40 back squats
6 handstand push-ups
50 box jumps 24/20
40 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
20 back squats
6 handstand push-ups
10 back squats
800m run

From Coach Luis Billaud of Tuluka Fitness Club (Argentina): “I designed it for two athletes who asked for a lower body WOD. When consulting them on which exercises they preferred, they agreed on back squat. Add to that foundational movement running (at the beginning and end), box jumps (in the middle) and handstand push-ups to complete the workout. Result: a very fun and very hard challenge.”

The “Chau Pernas” Benchmark WOD was submitted to us by Coach Billaud in December, 2017 a few days after he created it.

Wednesday 12.6.17

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

WOD

teams of 2
for time
buy-in: 800m run
3 rounds
20/15 cal row (each)
90 lateral rower jump overs (total)
6 rope climbs (total)
cash-out: 800m run

Partners will both run 800m together to begin the workout. Both partners must return before beginning the next movement. Following the run, athletes will each complete 20/15 calories on the rower, one athlete rowing at a time. Then they will split the next 2 movements evenly with only one athlete working at a time. For the lateral rower jump overs we are looking for a two foot takeoff and landing, counting a repetition each time the feet hit the floor. After the 3 rounds, athletes will finish with another 800m run together.

Saturday 12.2.17

Partner WOD

9am and 11am

6 rounds for total reps
AMRAP 1 at each station
wall balls 20/14
DB snatch @ 25% BW
cal row
burpees
double-unders

Benchmark Hero WOD

10am

“Wes”

for time
800m run with 25/15 plate
then
14 rounds
5 strict pull-ups
4 burpee box jumps 24/20
3 cleans 185/135
then
800m run with 25/15 plate

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

Saturday 11.25.17

Partner WOD

9am and 11am

AMRAP 25
teams of 2
400m run
100 double-unders
40 thrusters

round 1 – 45/35
round 2 – 75/55
round 3 – 95/65
round 4 – 115/75
round 5 – 135/95

Benchmark WOD

10am

“COFFLAND”

for time
6 minute hang hold (cumulative)
each time you drop from the bar, perform:
800m run
30 push-ups
On a running clock, athletes start the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 6 minutes. Score is the total time, including the time it takes to do all runs and push-ups.

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.