Saturday 3.24.18

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Partner WOD

9am and 11am

teams of 2
AMRAP 25
2000/1600m row
then…
40 toes to bar
40 bar-facing burpees
40 thrusters 75/55
40 toes to bar
40 bar-facing burpees
40 thrusters 95/65
40 toes to bar
40 bar-facing burpees
40 thrusters 115/75

Benchmark WOD

10am

“Crain”

2 rounds for time
34 push-ups
50m sprint
34 deadlifts 135/95
50m sprint
34 box jumps 24/20
50m sprint
34 clean and jerks 95/65
50m sprint
34 burpees
50m sprint
34 wall balls 20/14
50m sprint
34 pull-ups
50m sprint

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

The “Crain” Hero WOD was first posted on crossfit.com as the workout of the day for Saturday, March 21, 2015.

Friday 2.16.18

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

STRENGTH

10 min EMOM
1,1,1,1,1,1,1,1,1,1
clean and split jerk
build up to a heavy complex

WOD

AMRAP 10
50 lateral over the bar burpees
100 double-unders
30 clusters 115/80

Saturday 2.10.18

Partner WOD

9am and 11am

teams of 3
AMRAP 25
120/90 cal row
75 thrusters 95/65
10 rope climbs
120/90 cal row
75 power snatches 115/80
10 rope climbs
120/90 cal row
75 clean and jerks 135/95
10 rope climbs

Benchmark WOD

10am

“Dale”

AMRAP 20
400m run
1 rope climb

This Hero WOD is dedicated to Mne Dale Gostick, 22 years old of Royal Marines Armoured Support Coy, who died in an explosion in Afghanistan on 25/05/08. Also, dedicated to James Thompson and Ratu Babakubau who also died in the same month.

Monday 1.8.18

Image result for crossfit rope climbs meme

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

STRENGTH

8 min EMOM
1,1,1,1,1,1,1,1
clean and jerk
build up to a heavy complex

WOD

400m run
15 clean and jerks 135/95
3 rope climbs
400m run
12 clean and jerks 135/95
2 rope climbs
400m run
9 clean and jerks 135/95
1 rope climb

Wednesday 12.20.17

We’ll be doing “The 12 Days of CrossFit” workout this Saturday. Tis the season!!

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

STRENGTH

8 min EMOM
1,1,1,1,1,1,1,1
clean and jerk
build up to a heavy complex

WOD

5 rounds
every 4 min
30 air squats
200m run
7 clean and jerks 115/80