Saturday 5.5.18

Partner WOD

9am and 11am

AMRAP 25
200m run
4 burpees
3 handstand pushups
2 power cleans 155/105
1 rope climb
(partners alternate full rounds)

Benchmark WOD

10am

“Otis”

AMRAP 15
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
etc. etc. etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.

He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

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).

Thursday 4.5.18

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

3 rounds for max reps
3 min calorie row
2 min double-unders
1 min burpees
2 min rest

CORE

5 rounds not for time
15 V-ups
15 tuck ups
15 second hollow hold
15 second arch hold

Monday 4.2.18

office space monday GIF

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

PRACTICE/STRENGTH

snatch
EMOM 16 (4 rounds)
minute 1: 3 power snatch
minute 2: 2 hang power snatch
minute 3: 1 hang squat snatch
minute 4: rest

WOD

AMRAP 9
3 KB swings 53/35
3 goblet front squats 53/35
3 burpees
6 KB swings
6 goblet front squats
6 burpees
9 KB swings
9 goblet front squats
9 burpees
12 KB swings
12 goblet front squats
12 burpees
…continue adding 3 reps to each movement

Saturday 3.31.18

video news GIF

Partner WOD

9am and 11am

teams of 2
800m farmer carry 53s/35s
100 air squats / plank hold
90 pull-ups / superman hold
80 abmat sit-ups / wall sit hold
70 burpees / hang hold
60 HR push-ups / handstand hold
50 partner deadlifts 225/155
800m farmer carry 53s/35s

Partners do the farmer carry together (one partner carries both kettlebells, switching as necessary). For the next 5 movements one partner works while the other partner holds. Partners switch positions as necessary. The partner deadlifts are performed with a single bar, both partners lifting it together.

Benchmark WOD

10am

“Hansen”

5 rounds for time of
30 kettlebell swings 70/53
30 burpees
30 GHD sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).