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Friday, January 18th, 2019

WOD: “Zembiec”

5 RFT: (30 min time cap)

11 Back Squats 185/135 (from the ground)

7 Burpee Strict Pull Ups

400m run


Scaled: may go from the rack if there is space, or choose a weight you can pick up from the ground


U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

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Thursday, January 17th, 2019

Accessory Work:

25’ HS Walk (3 or 2 Wall Walks.. or 10 Shoulder taps)

50’ Walking Lunge

10 DB Romanian Dead Lifts

30 DB Bulgarian Split Squats

10 DB Romanian Dead Lifts

50’ Walking Lunge

25’ HS Walk (3 or 2 Wall Walks.. or 10 Shoulder taps)



WOD: “USS Rafael Peralta”

For Time:

21 TTBs

15 CTBs

9 Bar MUs

21 Dead Lifts 205/145

15 TTBs

9 CTBs

6 Bar MUs

15 Dead Lifts 225/155

9 TTBs

6 CTBs

3 Bar MUs

9 Dead Lifts 275/175


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

USS Rafael Peralta.jpg

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Wednesday, January 16th, 2019

Skill/Strength: Push Press

De-load:

40% x 7 x 2 (7 sets of 2)

50% x 6 x 2

60% x 5 x 2



WOD: 

Part A: “USS Gerald R. Ford”

AMRAP x 2:30

20 Power Cleans 135/95

Max Cal Bike (score is # of cals)


“First” rest 2:30


Part B:

AMRAP x 2:30

15 Power Cleans 155/105

Max Cal row (score is # of cals)


“Second” rest 2:30


Part C:

AMRAP x 2:30

10 Power Cleans 185/125

Max burpees over the bar (score is # of burpees)


“Third” rest 2:30


Part D:

AMRAP x 2:30

Max Power Cleans 225/155 (score is # of Cleans)

 

rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area

USS-Gerald-Ford-aircraft-carrier-3.jpg

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Tuesday, January 15th, 2019

Strength: Oly Day - EMOM x 6: Complete Complex every 90 sec, increase weight every interval: From the Rack.


Complex: Snatch Balance + OHS



WOD: “USS John Finn”

15 min AMRAP:

5 Strict Pull Ups

10 HSPUs

15 Wall Balls 20/14


rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area

USS_John_Finn_(DDG-113).jpg

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Monday, January 14th, 2019

Strength: Back Squats

De-load:

40% x 7 x 2 (7 sets of 2)

50% x 6 x 2

60% x 5 x 2


WOD: “USS Gabrielle Giffords”

5 RFT: (17 min cap)

1 round of “DT”

50 DUs


“DT” = 12 Dead Lifts + 9 Hang power cleans + 6 Shoulder to Overhead @ 155/105


Rest as needed:



gabrielle-giffords-exlarge-169.jpg

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Friday, January 11th, 2019

Warm Up:

1 squat + 1 push up, then:

6 min EMOM:

Odd: 10 squats + 10 push ups

Even: 5 Strict Knees to Elbows + 10 Hollow rocks


WOD: “Falkel” 

25 min AMRAP:

8 HSPUs

8 Box Jumps 30/24

1 Rope Climb 15ft (scale=3 rope pulls from sitting to standing)


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).

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Thursday, January 10th, 2019

Accessory Work:

3 rounds:

7 DB Devil Presses

15 DB press in Hollow + 10 Hollows 

50’ DB front rack walking lunges 


WOD: “Lockheed C-130 Hercules”

Part A:

4 min AMRAP:

40 Wall Balls

20 Sit Ups

Max Cal Bike

(Score is number of Cals)


Rest 4 mins


Part B:

4 min AMRAP:

30 Wall Balls

20 Burpees

Max Cal Row

(Score is number of Cals)


Rest 4 mins


Part C:

4 min AMRAP:

20 Wall Balls

20 Pull Ups

(rounds + reps)


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

Lockheed_C-130_Hercules.jpg

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Wednesday, January 9th, 2019

Skill/Strength: Push Press

3 warm ups sets of 5 reps each, then:

70% x 5

80% x 3

90% x 1+ (max reps)


WOD: “General Dynamics F-16 Fighting Falcon”

For Time: (17 min cap)

24 Toes to Bars

23 Hand Stand Push Ups

22 Dead Lifts 225/155

21 TTBs

20 HSPUs

19 Deads

18 TTBs

17 HSPUs

16 Deads


rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area

F-16_June_2008.jpg

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Tuesday, January 8th, 2019

Strength: Oly Day - EMO2M x 5: Complete Complex every 2 mins, increase weight every interval:


Complex: Clean Pull + Squat Clean + Hang Squat Clean + Push Jerk + Split Jerk



WOD: “McDonnell Douglas F-15 Eagle” A.K.A “Frantastic Revised”

For Time: (15 min cap)

21 Thrusters 95/65

9 Bar Muscle-ups

15 Thrusters 95/65

15 Chest to Bar Pull-ups

9 Thrusters 95/65

21 Pull-ups


Recovery work: Row or bike for 3-4 mins

F-15,_71st_Fighter_Squadron,_in_flight.jpg

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Monday, January 7th, 2019

Strength: Back Squats

3 warm ups sets of 5 reps each, then:

70% x 5

80% x 3

90% x 1+ (max reps)


WOD: “Northrop T-38 Talon”

For Time: 16 min cap

21 Power Cleans 155/105 (65%+)

21 Burpees over the bar

84 DUs (168 singles)

15 Power Cleans 155/105

15 Burpees over the bar

60 DUs (120 singles)

9 Power Cleans 155/105

9 Burpees over the bar

36 DUs (72 singles)


Recovery Row or bike for 3-5 mins at 50% effort


T-38_Talon_over_Edwards_AFB.jpg

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Friday, January 4th, 2019

WOD: “Webster’

6 RFT: (35 min cap)

28 Wall Balls 20/14

400m run

2 Clean and Jerks 225/155


This "Webster" Hero WOD was originally posted on marinewod.com on Tuesday, December 8th, 2015


"Sergeant Sean Webster was born in Charlottesville, Virginia on Nov 10, 1984. Sean joined our Corps in 2003 and served until he ultimately lost his battle with PTSD in 2008. Sgt. Webster endured two different tours in Iraq, one in 2004 and another in 2005. Both tours awarding him a total of two purple hearts, a Navy and Marine Corps achievement medal with a “V” for combat valor and a Combat Action Ribbon. Needless to say Sean was the ideal Marine, sacrificing more than most and showing courage and valor through his time overseas.


After returning from his second tour Sean was placed in the Wounded Warriors BN in order to help recover from the injuries he sustained. Sean loved working out and even after being told not to run and to take it easy he would find himself out on the pavement. His good friend James mentioned how great of a runner he was even after his injuries. Nothing would slow him down. Sean was funny, charismatic, and had that indescribable quality about him that people could not resist. Even his Gunny loved Sean and knew this quality well. His sister Jessica described him as “handsome with a personality that everyone loved”.


Sean was loved by many, his family, nephews and nieces especially, and Marines alike. He was was the kind of guy that could show up in a new city and have friend in 12 hours, that was just his personality. Sean’s sister, after fondly mentioning her little brother as “a pain in” her “arse” remembers Sean most as an uncle. Although being a Marine meant that he could not see them often they loved their uncle Sean unconditionally.


We are honoring a remembering Sean for the man and Marine that he was, and in his friends and families eyes, will always be. Even up until the very end Sean was training the junior Marines around him looking to impart his knowledge and experience before they deployed. He was funny, kind hearted, loved and one hell of a Marine."

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Thursday, January 3rd, 2019

Strength: Oly Day - EMO2M x 5: Complete Complex every 2 mins, increase weight every interval:


Complex: Snatch Pull + Hang Power Snatch + Hang Squat Snatch + OHS



WOD: “BMW M3”

For Time:

30 TTBs

20 Burpee Box Jumps 24/20

10 Squat Snatch 95/65

27 TTBs

17 Burpee Box Jumps

7 Squat Snatch 135/95

23 TTBs

13 Burpee Box Jumps

3 Squat Snatch 155/105


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort


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Wednesday, January 2nd, 2019

Skill/Strength: Push Press

3 warm ups sets of 5 reps each, then:

65% x 3

75% x 3

85% x 3+ (max reps)



WOD: “Maserati GranTurismo”

For Time:

21 CTBs

75 DUs

7 Bear Complex 135/95

15 CTBs

60 DUs

5 Bear Complex 165/115

9 CTBs

45 DUs

3 Bear Complex 185/135


Bear Complex = Power Clean + Front Squat + Jerk + Back Squat + Jerk from Behind the Neck (Must do a separate Power Clean, then a Front Squat; no Squat Cleans allowed. But you may do a Thrusters in place of Front Squat + Jerk and Back Squat + Jerk)


rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area


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Monday, December 31st, 2018

Strength: Back Squats

3 warm ups sets of 5 reps each, then:

65% x 3

75% x 3

85% x 3+ (max reps)


WOD: “Alfa Romeo 8C”

For Time: (20 min cap)

21 HSPUs

9 Bar MUs

15 HSPUs

7 Bar MUs

9 HSPUs

5 Bar MUs


Directly into…

10 Clean and Jerks 135/95

8 Clean and Jerks 155/105

6 Clean and Jerks 185/135

4 Clean and Jerks 205/145

2 Clean and Jerks 225/155

(Use 1 bar)


Recovery Row or bike for 3-5 mins at 50% effort

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Friday, December 28th, 2018

Warm Up:

21-15-9

Air Squats

Hollows

Push Ups


WOD: “PHILIP PETTI”

For Time: 18 min cap

(RX + 2 Rounds, 35 min cap) 

20 Thrusters 135/95

20 Burpees

20 Cleans 135/95 (power or squat)

20 Sit-Ups

20 Shoulder-to-Overheads 135/95

20 Push-Ups

20 Overhead Squats 135/95

20 Handstand Push-Ups

20 Front Squats 135/95

20 Air Squats


This Firefighter Hero WOD is dedicated to Lt. Philip S. Petti, 43, FDNY, Ladder 12, who was killed on September 11, 2001. He remains among the more than 300 firefighters missing after the Sept. 11 attacks on the World Trade Center.


Born in Brooklyn, he moved to Great Kills in 1984, and settled in Midland Beach in 1987. Mr. Petti joined the New York Fire Department in 1984. He was first assigned to Ladder 9 in Manhattan. After several years, he transferred to Ladder 85 in Westerleigh, before being assigned to Ladder 148 in Brooklyn, where he was promoted to lieutenant. He was recently assigned to Ladder 12.


"He was an amazing man of honor, compassion and love," said his wife, the former Eileen R. Alford. "Phil is now a guardian angel to all who need him since Sept. 11, 2001."


Mr. Petti enjoyed playing ice hockey in various FDNY leagues. A devoted husband and father, Mr. Petti was a parishioner at St. Margaret Mary's R.C. Church, Midland Beach, and coached CYO baseball and soccer at its school. "Everybody loves him," his wife said. "Phil was a great guy who enjoyed a humble, easygoing life. A son, brother, husband, son- and brother-in-law, father, godfather, uncle, cousin, fireman, friend, neighbor, coach, volunteer and hero -- we all knew the same good person. We all enjoyed his smile, and we all know that he is with God and forever in our hearts."

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Thursday, December 27th, 2018

Strength: Oly Day - EMO2M x 5: Complete Complex every 2 mins, increase weight every interval:


Complex: Power Clean + Squat Clean + Push Jerk + Split Jerk



WOD: “Copper Canyon”

For Time: 15 min cap

100 DUs

10 Ring MUs

20 KBs Goblet Squats 53/35

75 DUs

15 Bar MUs

20 American KBs 53/35

50 DU

30 Chest To Bars

20 One arm KBs Snatch 53/35 (from the hang - 10 per arm)


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort



copper.jpg

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Wednesday, December 26th, 2018

Skill/Strength: Push Press

3 warm ups sets of 5 reps each, then:

60% x 5

70% x 5

80% x 5



WOD: “Waimea Canyon”

For Time: 18 min cap

30 TTBs

30 Wall Balls 20/14

30 Clean and Jerks 95/65

20 TTBs

20 Wall Balls 20/14

20 Clean and Jerks 125/85

10 TTBs

10 Wall Balls 20/14

10 Clean and Jerks 155/105


rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area

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Monday, December 24th, 2018

Strength: Back Squats

3 warm ups sets of 5 reps each, then:

60% x 5

70% x 5

80% x 5


WOD: “Antelope Canyon”

20 min clock:

Part A:

4 min AMRAP

12 Snatch 95/65

12/9 Cal Row


  • rest 4 mins


4 min AMRAP:

12 HSPUs

12 Pull Ups


  • rest 4 mins


4 min AMRAP:

1 Rope Climbs 15’

6 Devil Presses 35/20


3 separate scores (rounds + reps)


Recovery Row or bike for 3-5 mins at 50% effort

antelope.jpg

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