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Friday, November 16th, 2018

WOD: “Legion 8”

8 Rounds For Time: 40 min cap

8 Thrusters 75/55

8 Chest-to-Bar Pull-Ups

8 Clapping Push-Ups

8 Power Snatches 75/55

8 Knees-to-Elbows

8 Sumo Deadlift High-Pulls 75/55

8 Handstand Push-Ups

8 Toes-to-Bar

  • Cash out: 800 meter Run


"Legion 8" is a Hero WOD commemorating the lives of the 8 men (Terry, Blake, Emerson, Ryan, Coon, Doc, Caleb, Jimmy) - the soldiers of Company B,1st Battalion, 8th Cavalry Regiment, 2nd Brigage Combat Team, 1st Cavalry Division (Bravo Company, 1-8) - who died during Operation Iraqi Freedom in 2007.


"Legion 8" began on July 8, 2012 at Premier CrossFit (Tyler, TX, USA), primarily by a man named Jeff Morris. Jeff shares his own story that led to the birth of Legion 8 - The story of a strong brotherhood, a tight knit group of brave men who trained together, fought together, and who deployed twice together. And then the heartbreaking story of each of the men who died serving in Baghdad during Operation Iraqi Freedom in 2007 and how there’s nothing harder than losing friends and brothers and then having to look in the eyes of those left and say, ‘We have a job to finish here. We have to keep going. We have to see this through.” And they did.


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Thursday, November 15th, 2018

Core/Accessory work: (15 mins cap)

Start with: 200’ walking lunge

Then: 30 seconds of each:

hollow rocks

mt climbers

bicycle kicks

supermans


Then: 20 Bulgarian Split Squats per leg - no weights (https://youtu.be/W5H-0DMiclY?t=9) (may alternate legs in sets of 5 or 10)

Then: 30 seconds of each:

hollow rocks

mt climbers

bicycle kicks

supermans


Then: 20 Bulgarian Split Squats per leg - with Dumbbells (may alternate legs in sets of 5 or 10)

Then: 30 seconds of each:

hollow rocks

mt climbers

bicycle kicks

supermans


Then: 200’ walking lunge



WOD: “Spitzer”

For Time: 18 min cap

42 Wall Balls

21 Power Cleans 135/95

9 Bar MUs

30 Wall Balls

15 Power Cleans 155/105

6 Bar MUs

18 Wall Balls

9 Power Cleans 185/125

3 Bar MUs


rest as needed:


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


Spitzer_space_telescope.jpg

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Wednesday, November 14th, 2018

Strength: Strict Press 

18 mins to find 1RM 



WOD: Part A “Webb” (20 min time)

4 min AMRAP:

40 TTBs

20/16 Cal Row


  • rest 4 mins


Part B:

4 min AMRAP:

30 HSPUs

20/15 Cal Bike


  • rest 4 mins


Part C:

4 min AMRAP:

20 Dead Lifts 315/215

20 Burpees over the bar


  • three separate scores


rest as needed:


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


webb.jpg

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Tuesday, November 13th, 2018

Strength: Oly Day

10 min EMOM: Complete Complex each minute, increase weight as needed:


  • Power Clean + Hang Squat Clean + Jerk


WOD: Chandra

(set 22 min clock)

Part A: Mins 0:00-11:00

Fran” 

For Time: (11 min cap)

21-15-9

Thrusters 95/65

Pull Ups


No transition period


Part B: Mins 11:00-22:00

Annie” 

For time: (11 min cap)

50-40-30-20-10

DUs

Sit Ups


rest as needed:


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


chandra.jpg

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Monday, November 12th, 2018

Strength: Front Squat

Must do 3 Warm Up sets of up to 5 reps each (athletes choice of weights)

65% x 5

75% x 4

85% x 3+


“+” means max reps with good solid form, but try for at least 3.


WOD: “Hubble”

12 min AMRAP:

3-6-9-12-15-18-21…

Box Jump Overs 24/20 

Shoulder to Overhead 155/105

Dead Lift 155/105


rest as needed:


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

hubble.jpg

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Friday, November 9th, 2018

WOD: “Wes”

For Time: (30 min cap)

800m run with 25/15 plate


Then 14 rounds of:

5 Strict Pull Ups

4 Burpee Box Jumps 24/20

3 Power Cleans 185/135


Then complete:

800m Run with 25/15 plate


rest as needed:


Recovery Row or Bike for 5 mins if time permits


U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.


Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“


Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.


This "Wes" Hero WOD was first posted on the CrossFit Main Site as the workout of the day (WOD) for Saturday, April 15, 2017 (170415).

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Thursday, November 8th, 2018

Core/Accessory work: (15 mins cap)

100” Lunge Walk

KB Complex x 3: (1 arm) 3 KB Push Press + 2 KB Swing Snatch + 1 OHS + (other arm) 3 KB Push Press + 2 KB Swings Snatch + 1 OHS

100’ lunge walk

50 Hollow rocks

50 Supermans

100’ Lunge walk

50 Bicycle kicks

KB Complex x 3: (1 arm) 3 KB Push Press + 2 KB Swing Snatch + 1 OHS + (other arm) 3 KB Push Press + 2 KB Swings Snatch + 1 

100’ Lunge Walk



WOD: “Daedalus”

5 RFT: (15 min cap)

20 Wall Balls 20/14

6 Power Snatch 135/85


rest as needed:


Recovery Work: Athlete choice, to be done at 50% effort

  1. 5 mins of Bike

  2. 5 mins of Row 

  3. 600m run


Daedalus.jpg

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Wednesday, November 7th, 2018

Strength: Strict Press 

Must do 3 Warm Up sets of up to 5 reps each (athletes choice of weights)

65% x 5

75% x 4

85% x 3+


“+” means max reps with good solid form, but try for at least 5.



WOD: Part A: “Icarus”

4 min AMRAP:

9 Hang Squat Clean 135/95

6 Burpees over the Bar


  • 4 min rest


Part B:

4 min AMRAP:

6 Hang Squat Clean 155/105

30 DUs


  • 4 min rest


Part C:

4 min AMRAP:

3 Hang Squat Clean 185/125

9/6 Cal Bike


  • three separate scores


rest as needed:


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


icarus.jpg

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Tuesday, November 6th, 2018

Strength: Oly Day

10 min EMOM: Complete Snatch Complex every minute, increase weight when ready.

Hang Power Snatch + OHS


WOD: “Helios”

For Time: (15 min cap)

20 Pull Ups

30 Push Ups

40 Air Squats

15 Power Cleans 135/95

10 CTB Pull Ups

15 HSPUs

20 Air Squats

12 Power Cleans 165/115

5 Bar MUs

10 HSPUs

15 Air Squats

9 Power Cleans 185/125


rest as needed:


Recovery Row for 5 mins at 50% effort

helios.jpg

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Monday, November 5th, 2018

Strength: Front Squat

Must do 3 Warm Up sets of up to 5 reps each (athletes choice of weights)

60% x 5

70% x 5

80% x 5+


“+” means max reps with good solid form, but try for at least 5.


WOD: “Hyperion”

For Time: (15 min cap)

35/28 Cal Row

30 TTBs

25 Goblet Squats 53/35

50 American KB Swings 53/35

25 Goblet Squats 53/35

30 TTBs 

35/28 Cal Row


rest as needed:


Recovery Work: 500m row and 400m run at 50% pace

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Friday, November 2nd, 2018

Warm Up:

1600m run


WOD: “Baz”

30 min AMRAP:

30 DUs

8 Squat Cleans 155/105

11 Push Ups


Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, England, serving with 42 Commando, Royal Marines was killed on August the 30th 2011, by a roadside bomb while leading a patrol near the village of Sukmanda in Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose. “Baz” was said to have two great passions in life, the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion.

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Thursday, November 1st, 2018

Strength: Oly Day - 1 Rep Max Clean and Jerk in 18 mins (power or squat acceptable)


WOD: “Kokia cookei”

13 min AMRAP:

55 DUs

55 OHS 75/55

55 Pull Ups

55 HSPUs


rest as needed:


(should take about 5 mins)

Recovery row: 1000 meters at 50% effort

Kokia_cookei.jpg

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Tuesday, October 30th, 2018

Core/Accessory work: 

200” Lunge Walk

30 GHDs

20 Back Extensions

KB Complex x 8: 2 RKBS + 3 AKBS + 3 Goblet Squats + 2 OHS (1 on each arm)

100’ lunge walk

30 Hollow rocks

100 Flutter Kicks (50 each leg)

20 V-Ups

200’ Lunge Walk


WOD: “Chocolate cosmos”

For Time: (15 min cap)

39/31 Cal Row

33 CTBs

27 Thrusters 95/65

21 Hang Power Snatch 95/65

15 Shoulder to Overhead 95/65

9 Bar MUs


rest as needed:


(should take less than 5 mins)

Recovery run: 400m at 50% effort

chocolate cosmos.jpg

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Monday, October 29th, 2018

Strength: Front Squat (de-load)

40% x 5

45% x 5

50% x 5

55% x 5

60% x 5


WOD: “Titan arum”

For Time: 15 min cap

18 Burpees over the bar

9 Clean and Jerks 135/95

14 Burpees over the bar

7 Clean and Jerks 155/105

10 Burpees over the bar

5 Clean and Jerks 185/125

6 Burpees over the bar

3 Clean and Jerks 225/145


rest as needed:


(should take less than 5 mins)

Recovery Row: 800m row at 50% pace

titan arum.jpg

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Wednesday, October 31st, 2018

Strength: Strict Press 

Must do 3 Warm Up sets of up to 5 reps each (athletes choice of weights)

60% x 5

70% x 5

80% x 5+


“+” means max reps with good solid form, but try for at least 5.



WOD:  Part A “Queen of the Night”

4 min AMRAP:

1-2-3-4-5-6-7-8-9-10…

Dead Lifts 225/155

Wall Balls


rest 3 min


Part B:

4 min AMRAP:

1-2-3-4-5-6-7-8-9-10…

TTB

Box Jump Overs 24/20


rest 3 min


Part C:

4 min AMRAP:

Max Cal Bike


  • three separate scores


rest as needed:


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

queen of the night.jpg

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Friday, October 26th, 2018

Warm Up:

500m row

20 ring rows

20 squats

20/13 push ups


WOD: “Daniel”

For Time: (30 min cap)

50 Pull Ups

400m Run

21 Thrusters 95/65

800m Run

21 Thrusters 95/65

400m Run

50 Pull Ups


Dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.


"With heavy hearts we dedicate this workout to Army Sgt. 1st Class Daniel Crabtree. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel."

daniel.jpg

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Thursday, October 25th, 2018

Strength: Oly Day - Work to a 1RM Squat Snatch in 18 mins


WOD: “Brooklyn”

Part A

4 min AMRAP:

Max Calorie Row


4 min rest:


Part B:

7 min AMRAP:

3-6-9-12-15-18…

TTBs

Wall Balls 20/14

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Wednesday, October 24th, 2018

Strength: Strict Press (de-load)

40% x 5

45% x 5

50% x 5

55% x 5

60% x 5


WOD:  “Akashi Kaikyō”

Part A

4 min AMRAP:

3 Bar MUs

9 Power Cleans 135/95


rest 3 mins


Part B:

4 min AMRAP:

6 CTBs

6 Power Clean 185/125


rest 3 mins


Part C:

4 min AMRAP:

9 Pull ups

3 Power Cleans 225/145


  • three separate scores


ashi kogy.jpg

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Tuesday, October 23rd, 2018

Core/Accessory work: 

100’ Walking Lunge (no weights)

50 Hollow Rocks

50’ Front Rack Lunge w DBs

50 Supermans

50’ Front Rack Lunge w DBs

25 Sit Ups

DB Complex x 6: 2 Devil Press + 2 Hang Squat Cleans + 2 Thrusters

200’ Walking lunge (no weights)


WOD: “Millau Viaduct”

For Time: 15 min cap

400m run

19 Dead Lifts 225/155

19 HSPUs

400m run

14 Dead Lifts

14 HSPUs

400m run

9 Dead Lifts

9 HSPU

millau.jpg

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Monday, October 22nd, 2018

Strength: Front Squat

Must do 3 Warm Up sets of up to 5 reps each (athletes choice of weights)

75% x 5

85% x 3

95% x 1+


“+” means max reps with good solid form, but at least 1


WOD: “Golden Gate”

5 RFT: 15 min cap

10 Hang Power Snatch 95/65

9 Box Jumps 24/20

8 Burpee over the bar

Golden Dawn Bridge HDR.jpg

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