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.

 

Saturday 10.14.17

Partner WOD

9am and 11am

for time
800m run
8 rounds “The Chief”
8 rope climbs
600m run
6 rounds “The Chief”
6 rope climbs
400m run
4 rounds “The Chief”
4 rope climbs

1 round of “The Chief” is 3 power cleans 135/95, 6 push-ups, 9 air squats

Benchmark WOD

10am

“Andy”

for time
25 thrusters 115/75
50 box jumps 24/20
75 deadlifts 115/75
1.5 mile run
75 deadlifts 115/75
50 box jumps 24/20
25 thrusters 115/75

wear a 20/15# vest if you have one

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

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

Saturday 9.9.17

Partner WOD

9am and 11am

400m run, 100 wallballs 20/14
400m run, 75 deadlifts 135/95
400m run, 50 burpee box jump overs 24/20
400m run, 75 deadlifts 135/95
400m run, 100 wallballs 20/14

Benchmark WOD

10am

“Schmalls”

800m run
then two rounds of…
50 burpees
40 pull-ups
30 alternating pistols
20 KB swings 53/35
10 handstand push-ups
then…
800m run

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Saturday 8.26.17

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Partner WOD

9am and 11am

30 min AMRAP

0:00 – 10:00
1 mile run
max clean & jerks 135/95 in time remaining
10:00 – 20:00
1 mile run
max power snatch 115/80 in time remaining
20:00 – 30:00
1 mile run
max thrusters 95/65 in time remaining

Benchmark Hero WOD

10am

“DVB”

for time
1 mile run with med ball 20/14
then 8 rounds of:
10 wall balls 20/14
1 rope climb
800m run with med ball 20/14
then 4 rounds of:
10 wall balls 20/14
1 rope climb
400m run with med ball 20/14
then 2 rounds of:
10 wall balls 20/14
1 rope climb

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.