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.

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.

Saturday 2.3.18

Partner WOD

9am and 11am

8 rounds for reps
1 min row for cals
1 min thrusters 95/65
1 min 50′ shuttle sprints

Teams of 2. Partners alternate minutes and movements. Team score is total cals/reps performed.

Benchmark WOD

10am

“Falkel”

AMRAP 25
8 handstand push-ups
8 box jumps 30/24
1 rope climb

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.

He is survived by his parents, Jeff and Dianne Falkel.

The “Falkel” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, August 20, 2013 (130820).

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 12.6.17

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

teams of 2
for time
buy-in: 800m run
3 rounds
20/15 cal row (each)
90 lateral rower jump overs (total)
6 rope climbs (total)
cash-out: 800m run

Partners will both run 800m together to begin the workout. Both partners must return before beginning the next movement. Following the run, athletes will each complete 20/15 calories on the rower, one athlete rowing at a time. Then they will split the next 2 movements evenly with only one athlete working at a time. For the lateral rower jump overs we are looking for a two foot takeoff and landing, counting a repetition each time the feet hit the floor. After the 3 rounds, athletes will finish with another 800m run together.

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.

Thursday 10.19.17

Image result for rope climb meme

MOBILITY

front rack partner PNF mob 2 min each person
http://www.youtube.com/watch?v=NyDY_I9DD7s
hip extension with band 2 mins each side
http://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH/SKILL

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

15 min AMRAP
200m run
2 rope climbs

Saturday 10.14.17

Partner WOD

9am and 11am

for time
800m run
8 rounds “The Chief”
8 rope climbs
600m run
6 rounds “The Chief”
6 rope climbs
400m run
4 rounds “The Chief”
4 rope climbs

1 round of “The Chief” is 3 power cleans 135/95, 6 push-ups, 9 air squats

Benchmark WOD

10am

“Andy”

for time
25 thrusters 115/75
50 box jumps 24/20
75 deadlifts 115/75
1.5 mile run
75 deadlifts 115/75
50 box jumps 24/20
25 thrusters 115/75

wear a 20/15# vest if you have one

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.

Tuesday 9.5.17

“Grit is staring down the barrel of the difficult and the unknown, rejecting the voices that say I’m not enough, and pushing through anyway.” – Josh Collins

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

15 min to establish your 1RM push press. Record it! Use a rep scheme like this 5,3,3,2,2,2,1,1,1

WOD

6 rounds (FB 8 rounds)
5 handstand push-ups
2 rope climbs
200m run

Saturday 8.26.17

Related image

Partner WOD

9am and 11am

30 min AMRAP

0:00 – 10:00
1 mile run
max clean & jerks 135/95 in time remaining
10:00 – 20:00
1 mile run
max power snatch 115/80 in time remaining
20:00 – 30:00
1 mile run
max thrusters 95/65 in time remaining

Benchmark Hero WOD

10am

“DVB”

for time
1 mile run with med ball 20/14
then 8 rounds of:
10 wall balls 20/14
1 rope climb
800m run with med ball 20/14
then 4 rounds of:
10 wall balls 20/14
1 rope climb
400m run with med ball 20/14
then 2 rounds of:
10 wall balls 20/14
1 rope climb

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.