Saturday 5.19.18

Partner WOD

9am and 11am

800m run
100 overhead squats 45/35
800m run
100 thrusters 45/35
800m run
100 front squats 45/35

Benchmark Hero WOD

10am

“Andy”

for time
25 thrusters 115/85
50 box jumps 24/20
75 deadlifts 115/85
1.5 mile run
75 deadlifts 115/85
50 box jumps 24/20
25 thrusters 115/85
(FB: wear a weight vest 20/15)

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.

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).

Thursday 4.26.18

MOBILITY

upper back/lats foam rolling 3 min
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

WOD

for time
10 power cleans 155/105
50 air squats
10 front squats 155/105
50 air squats
10 push jerks 155/105
50 air squats
10 clusters 155/105

CORE

5 rounds not for time
10 tuck ups
10 Russian twists

Tuesday 4.10.18

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
barbell press and stretch x 10 reps

PRACTICE

toes to bar

WOD

AMRAP 4
27/21 calorie row
21 toes to bar
15 front squats 115/80

rest 4 minutes

AMRAP 4
24/18 calorie row
18 toes to bar
12 front squats 135/95

rest 4 minutes

AMRAP 4
21/15 calorie row
15 toes to bar
9 front squats 155/105

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.

Tuesday 3.27.18

MOBILITY

upper back/lats foam rolling 3 min
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

pause front squat
6 x 3 @ 75%
3 sec pause at the bottom of every rep

WOD

4 rounds
every 4 min
18 burpees
15 front squats 95/65
8 50′ shuttle sprints
(score is your slowest round)

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).