Saturday 5.26.18

Partner WOD

9am and 11am

teams of 3
for time (30 minute cap)
90/60 calorie row, 75 power snatches, 75 thrusters 55/45
90/60 calorie row, 60 power snatches, 60 thrusters 75/55
90/60 calorie row, 45 power snatches, 45 thrusters 95/65
90/60 calorie row, 30 power snatches, 30 thrusters 115/75
90/60 calorie row, 15 power snatches, 15 thrusters 135/85

Benchmark WOD

10am

“Linda”
10-9-8-7-6-5-4-3-2-1
deadlift @ 1.5 x bodyweight
bench press @ 1 x bodyweight
clean @ .75 x bodyweight
Set up three bars and work your way through for time.

Saturday 5.19.18

Partner WOD

9am and 11am

800m run
100 overhead squats 45/35
800m run
100 thrusters 45/35
800m run
100 front squats 45/35

Benchmark Hero WOD

10am

“Andy”

for time
25 thrusters 115/85
50 box jumps 24/20
75 deadlifts 115/85
1.5 mile run
75 deadlifts 115/85
50 box jumps 24/20
25 thrusters 115/85
(FB: wear a weight vest 20/15)

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.

Saturday 4.28.18

Partner WOD

9am and 11am

teams of 2
for time
70 calorie row
70 box jump overs 24/20
70 power snatches 95/65
70 thrusters 95/65
70 pull-ups
70 thrusters 95/65
70 power snatches 95/65
70 box jump overs 24/20
70 calorie row

25 min time cap

Benchmark WOD

10am

“Whitten”

5 rounds for time
22 KB swings 70/53
22 box jumps 24/20
400m run
22 burpees
22 wall balls 20/14

US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

The “Whitten” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, December 12, 2010 (101212).

Saturday 3.24.18

Related image

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.