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.

Saturday 8.12.17

Partner WOD

9am and 11am

teams of 2
24 min AMRAP
8 thrusters 95/65
4 rope climbs
12 box jump overs 24/20

continuous 400m runs

Partner 1 starts performing the workout above. Partner 2 runs 400m. When partner 2 returns from the run, partner 1 then runs 400m, while partner 2 continues the workout where partner 1 left off.

Benchmark WOD

10am

“THE DEVIL OF RAMADI”

20 min AMRAP
10 ground-to-overhead 160/100
38 wall balls 20/14
160 double-unders
200m weighted run 45/25

This Hero WOD was created by CrossFit 858 (San Diego, CA), first posted on July 8, 2013, for a fundraiser memorial WOD for former U.S. Navy SEAL, Chris Kyle.

The ten Ground-to-Overheads are for Kyle’s 10 years of service. 38 Wall Ball Shots are for his age. Lastly, 160 Double Unders are for his 160 confirmed kills.

Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

Thursday 7.20.17

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

STRENGTH

10 min EMOM to work up to today’s heavy clean and jerk

3,3,3,2,2,2,1,1,1,1

CrossFit – Chad Vaughn, 315 pound Clean and Jerk
CrossFit – Fixing the Jerk with Mike Burgener

WOD

12 min AMRAP
2 rope climbs
6 handstand push-ups
12 burpees

Saturday 7.15.17

Image result for rope climbs meme

Partner WOD

9am and 11am

72 cal row
36 power snatch 115/80
6 rope climbs
72 cal row
36 clean and jerks 135/95
6 rope climbs

Benchmark WOD

10am

“T.U.P.”

15-12-9-6-3
power cleans 135/95
pull-ups
front squats 135/95
pull-ups

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.