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 6.9.18

Partner WOD

9am and 11am

for time
100/70 calorie row
1200m run
50 power snatches 115/80
1200m run
10 rope climbs

Benchmark WOD

10am

“The Hateful Eight”

8 rounds for time
8 push-ups
8 GHD sit-ups
8 air squats
8 pull-ups
8 deadlifts 95/65
8 hang power cleans 95/65
8 push press 95/65
8 calorie row

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.

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