Saturday 6.16.18

Partner WOD

9am and 11am

teams of 2 for time (30 min cap)
40 cal row
40 box jump overs 24/20
40 power cleans 135/95
40 toes to bar
40 push jerks 135/95
40 box jump overs 24/20
40 cal row
40 box jump overs 24/20
40 power cleans 135/95
40 toes to bar
40 push jerks 135/95
40 box jump overs 24/20
40 cal row

Benchmark WOD

10am

“Nancy”
5 rounds for time
400m run
15 overhead squats 95/65

Friday 6.1.18

STRENGTH

hang power clean
EMOM 9
build up to a heavy set of 2

Hero WOD

“DT”
5 rounds
12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 155/105

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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

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.

Monday 1.1.18

Related image

Happy New Year, athletes!! This is our test workout for the month. Kick ass today (don’t hold back!), and kick ass again at the end of the month to see how much more fitness you’ve achieved! Make note of your score and any scaling you do.

No 6am class this morning! All other classes as regularly scheduled!

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

WOD

AMRAP 20
50 wall balls 20/14
50 double unders
40 box jumps 24/20
40 toes-to-bar
30 pull-ups
30 burpees
20 power cleans 135/90
20 push jerks 135/95
10 power snatches 135/95
10 chest to bar pull-ups

Friday 12.29.17

MOBILITY

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

STRENGTH

8 min min EMOM
2 hang power cleans
build up to heavy set of 2

WOD

“DT”
5 rounds
12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 155/105

Practicing the hang power clean today before completing the Hero workout “DT”. Much of the workout comes down to the hang power cleans, so we need to really dial in this movement. Look to keep “DT” metabolic and not so much limited by strength. You should choose a weight that you could complete one full round unbroken.

Wednesday 11.29.17

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

PRACTICE/STRENGTH

10 min EMOM
1 power clean + 1 push jerk
build up to a medium weight complex

WOD

“Gwen”
15-12-9
unbroken clean and jerks

Individual athlete’s choice on barbell loading.

“Gwen” is a benchmark workout that lets athletes choose their own weight on the barbell. This workout tests strength, power and conditioning. Weight should be heavy but also something that athletes can “touch and go” for 15-12-9 reps. “Unbroken” means that there can be no pausing or re-gripping at any time on the ground. Athletes may pause in the front rack before bringing the bar back down to the hips. If athletes can’t decide between 2 weights, going lighter is the better option in order for them to get a legitimate score for the day. To summarize…Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping the bar. Use same load for all three sets. Rest as needed between sets. Score is weight used. If you can’t finish a set unbroken, lighten the bar and start over.

Saturday 11.18.17

Partner Hero WOD

9am and 11am

“Glen”
30 clean & jerks 135/95
1 mile run
10 rope climbs
1 mile run
100 burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Benchmark Hero WOD

10am

“Tommy Mac”

2 rounds for time
12 burpees
12 thrusters 115/75
12 burpees
12 power snatch 115/75
12 burpees
12 push jerks 115/75
12 burpees
12 hang squat clean 115/75
12 burpees
12 overhead squat 115/75

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

Saturday 11.11.17

Partner WOD

9am and 11am

6 rounds
every 6 min
600m run
12 deadlifts
10 hang power cleans
6 push jerks
135/95

Score is your slowest round.

Benchmark WOD

10am

“McGhee”

30 min AMRAP
5 deadlifts 275/195
13 push-ups
9 box jumps 24/20

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.