Thursday 6.14.18

Hero WOD

“Moore”

AMRAP 20
1 rope climb
400m run
max reps handstand push-ups

record number of handstand push-ups completed for each round

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

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.

Wednesday 4.11.18

MOBILITY

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=HomJymq0VZE
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

deadlift
5 x 5
build up to a
heavy unbroken set of 5

WOD

AMRAP 12
6 handstand push-ups
9 deadlifts 225/155
30 double-unders

Wednesday 3.21.18

home video exercise GIF by Cheezburger

MOBILITY

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=HomJymq0VZE
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30

PRACTICE/STRENGTH

split jerk

10 min EMOM
3,3,3,2,2,2,1,1,1,1
split jerk from the rack, work on technique and/or up to a heavy single for the day

Coach Burgener split jerk introJosh Everett split jerks

WOD

EMOM 16 (4 rounds)
min 1: 50 double-unders
min 2: 7 deadlifts 225/155 + 7 handstand push-ups
min 3: 50 double-unders
min 4: 10 chest to bar pull-ups

Tuesday 2.20.18

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

STRENGTH

7 min EMOM

3-5 handstand push-ups

WOD

AMRAP 15
15 hang power cleans 135/95
100m sprint
15 chest to bar pull-ups
60 double unders