Saturday 3.24.18

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Partner WOD

9am and 11am

teams of 2
AMRAP 25
2000/1600m row
then…
40 toes to bar
40 bar-facing burpees
40 thrusters 75/55
40 toes to bar
40 bar-facing burpees
40 thrusters 95/65
40 toes to bar
40 bar-facing burpees
40 thrusters 115/75

Benchmark WOD

10am

“Crain”

2 rounds for time
34 push-ups
50m sprint
34 deadlifts 135/95
50m sprint
34 box jumps 24/20
50m sprint
34 clean and jerks 95/65
50m sprint
34 burpees
50m sprint
34 wall balls 20/14
50m sprint
34 pull-ups
50m sprint

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

The “Crain” Hero WOD was first posted on crossfit.com as the workout of the day for Saturday, March 21, 2015.

Saturday 3.17.18

Partner WOD

9am and 11am

teams of 2
AMRAP 25
70/60 cal row
50 wall balls 20/14
30 power cleans 115/85

add 20/10 to barbell each round

Benchmark WOD

10am

“Four Leaf Clover”

AMRAP 28
2 mins of burpee box jumps 24/20
2 mins of thrusters 65/45
2 mins of abmat sit-ups
2 mins of KB swings 35/26
2 mins of rest
Perform max reps of each movement for 2 minutes before moving immediately to the next movement. Rest for 2 minutes after every round.

This special workout designed to celebrate St. Patrick’s Day was first posted by CrossFit ABF (Largo, FL, USA) as their workout of the day for March 18, 2017 (St. Patty’s Day).

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).

Tuesday 1.30.18

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

WOD

21-15-9
wall balls 20/14
pull-ups
thrusters 95/65
box jumps 24/20
KB swings 53/35

MIDLINE

not for time
35 abmat sit-ups
25 barbell good mornings 45/35
25 abmat sit-ups
15 barbell good mornings 45/35
15 abmat sit-ups
10 barbell good mornings 45/35

Friday 1.19.18

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

handstand push-ups

WOD

21-15-9
row for calories
thrusters 95/65

15-12-9
pull-ups
hang squat cleans 95/65

12-9-6
lateral burpees over bar
overhead squats 95/65

Saturday 1.6.18

Partner WOD

9am and 11am

teams of 3
24 min EMOM (6 rounds)
min 1: 1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats)
min 2: 10 hang power snatches 95/65
min 3: max calorie row
min 4: rest

Each athlete will cycle through the 6 rounds (24 stations) of the workout. Teammate 2 starts 1 minute behind Teammate 1. Teammate 3 starts 2 minutes behind Teammate 1. Score is team total calories on the rower. On the first two stations, athletes will rest the remainder of the minute after the work is completed before beginning the next station. Weight on the snatch barbell should be something that athletes will complete unbroken on every round. It is ok if there are multiple barbells for teams with athletes using different weights.

Benchmark WOD

10am

“Linchpin Test 1”

for time
400m run
then
21-15-9
thrusters 75/55
pull-ups
then
400m run
then
21-15-9
thrusters 75/55
pull-ups
then
400m run

This is WOD #1 of CrossFit Linchpin’s 12 Tests, aka, the Linchpin Dirty Dozen, “created by Pat Sherwood as a way for athletes and coaches to measure progress and expose weaknesses.”

Saturday 12.30.17

Don’t forget! Body Comp testing at the gym today from 9am until 11am.

Partner WOD

9am and 11am

teams of 2
for time
70 cal row
70 DB snatches @ 25% BW
70 lateral OTB burpees
70 thrusters 95/65
70 lateral OTB burpees
70 DB snatches @ 25% BW
70 cal row

Benchmark WOD

10am

“True Grit”

for time
2000m row
After the first minute begin ‘Death by Thrusters’ (95/65 lbs).
With a running clock start the row. At the 1 minute mark get off the rower, do one thruster, and resume rowing until the 2 minute mark. Do two thrusters, row until the 3 minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.