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Friday, September 21th, 2018

WOD: “Marston”

20 min AMRAP:

1 Dead Lift 405/285

10 TTBs

15 Burpees over the bar


Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

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Thursday, September 20th, 2018

Strength: Oly Day - Clean and Jerk work

15 min EMOM: 

  1. 3 Position Squat Clean (hips - knee - floor)

  2. Power Clean + Push Jerk + Split Jerks

  3. Rest - Change weights


  • Go up in weight each round

  • Start at approximately 50%-60% of your 1RM clean



WOD: “Hovawart”

15 min clock:


3 min AMRAP:

5 Bar MUs

10/7 Cal Bike


rest 3 mins


3 min AMRAP:

10 TTBs 

40 DUs


rest 3 mins


3 min AMRAP:

5 Bar MUs

10/7 Cal Bike


hovavart-7.jpg

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Wednesday, September 19th, 2018

Strength: OHS

Level 1

  1. Wide Grip Behind the neck Push press

    1. 5 x 3 best weight with good form

  2. OHS

    1. 5 x 3 best weight with good form


Level 2

  1. OHS

    1. 9 x 45%

    2. 8 x 50%

    3. 7 x 55%

    4. 6 x 60%

    5. 5 x 65%


WOD: “Vizsla”

For Time: 15 min cap

40 KB Swings 35/18

30 Thrusters 95/65

30 KB Swings 53/35

20 Thrusters 115/80

20 KB Swings 70/53

10 Thrusters 135/95


vizsla.jpg

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Tuesday, September 18th, 2018

Core work:

30 sec Hollow Hold

100’ Walking Lunge

25 V- Ups

50’ Walking Lunge while holding medball

50/30 Push Ups

50’ Walking Lunge 

25 Medball Sit UPs

50’ Walking Lunge while holding medball overhead

50 Supermans

100’ Walking Lunge

1 min Plank


WOD: “Spanish Mastiff”

Part A:

7 min AMRAP:

18 CTBs

9 Burpees over the bar

18 Power Snatch 75/55


rest 4 mins


Part B:

7 min AMRAP:

18 Pull ups

9 Burpees over the bar

9 Power Cleans 165/115


  • 2 separate scores

 

mastiff.jpg

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Monday, September 17th, 2018

Strength: Jerks (15 mins)

Level 1

  1. Push Jerk

    1. 6 x 4 Practice using the same weight


Level 2

  1. Behind the Neck Split Jerk

    1. 3 x 50%

    2. 3 x 55%

  2. Split Jerk

    1. 2 x 5 x 60%

    2. 2 x 2 x 65%


WOD: “Mudi” 

For Time: 17 min cap

10/8 Cal row + 21 Deadlifts 225/155

12/10 Cal row + 18 HSPUs

14/12 Cal row + 15 Deadlifts 225/155

16/13 Cal row + 12 HSPUs

18/15 Cal row + 9 Deadlifts 225/155

20/17 Cal row + 6 HSPUs

Mudi-colours.jpg

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Friday, September 14th, 2018

WOD: “Jack”

20 min AMRAP:

10 Push Press 155/75

10 American KB Swings 53/35

10 Box Jumps 24/20

 

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 

 

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

 

The "Jack" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, September 29, 2010 (100929).

jack.jpg

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Thursday, September 13th, 2018

Strength: Oly Day - Clean and Jerk work

15 min EMOM: 

  1. 3 Position Squat Clean (hips - knee - floor)
  2. Power Clean + Push Jerk + Split Jerks
  3. Rest - Change weights

 

  • Go up in weight each round
  • Start at approximately 50%-60% of your 1RM clean

 

 

WOD: “Djoker”

For Time: 16 min cap

60 DUs

27 HSPUs

9 Cleans 185/125

50 DUs

21 HSPUs

7 Cleans 205/135

40 DUs

15 HSPUs

5 Cleans 225/145

30 DUs

9 HSPUs

3 Cleans 245/155

 

-Any type of clean is acceptable

Novak-Djokovic1.jpg

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Wednesday, September 12th, 2018

Strength: OHS

    Level 1

  1. Wide Grip Behind the neck Push press
    1. 4 x 5 best weight with good form
  2. OHS
    1. 4 x 5 best weight with good form

 

    Level 2

  1. OHS
    1. 8 x 60%
    2. 7 x 70%
    3. 5 x 75%
    4. 4 x 85%
    5. 6 x 65%

 

WOD: “Del Po”

14 min AMRAP:

34/27 Cal Bike

12 Bar MUs

21 Power Snatch 115/75

34 Burpees over the bar

49 Pull Ups

del po.jpg

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Tuesday, September 11th, 2018

Core work:

1 min Plank

50’ Walking Lunge

30 Supermans

75’ Walking Lunge

30/20 Push Ups

100’ Walking Lunge

50 Hollow Rocks

125’ Walking Lunge

30 Supermans

150’ Walking Lunge

1 min Plank

 

WOD: “Fed”

18 min clock

4 Min AMRAP:

21 Wall Balls 20/14

21 TTBs

21 Power Cleans 135/95

 

Rest 3 mins

 

4 Min AMRAP:

15 Wall Balls 20/14

15 TTBs

15 Power Cleans 185/125

 

Rest 3 mins

 

4 Min AMRAP:

9 Wall Balls 20/14

9 TTBs

9 Power Cleans 225/145

 

 

-Score is total reps combined

fed.jpg

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Monday, September 10th, 2018

Strength: Jerks

    Level 1

  1. Behind the neck Push Jerk
    1. 4 x 5 best weight with good form
  2. Push Jerk
    1. 3 x 5 (increase weight each set)

 

    Level 2

  1. Jerk Balance
    1. 2 x 3 x 50%
  2. Behind the Neck Split Jerk
    1. 3 x 60%
    2. 3 x 70%
  3. Split Jerk
    1. 3 x 75%
    2. 2 x 80%
    3. 2 x 85%
    4. 1 x 90%

 

WOD: “Rafa”

For Time: 14 min time cap

27 CTBs

27 OHSs 95/65

19 CTBs

19 OHSs 95/65

12 CTBs

12 OHSs 135/95

6 CTBs

6 OHSs 135/95

rafa.jpg

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Friday, September 7th, 2018

Hang Power clean + Jerk warm up:

10 min EMOM:

Odd: 3 Dead Lifts + 2 Hang power cleans + 1 Push Jerk

(increase weight each minute, start at about 50% of Clean)

Even: Rest (Change weights)

 

 

WOD: “DT”

5 RFT: 20 min cap

12 Dead Lifts 155/105

9 Hang Power Cleans

6 Shoulder to Overhead

 

Finisher: (rest as needed before completing)

75 Hollow rocks Or 75 Straight leg sit ups, athletes choice.

 

In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. 

 

Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

 

This Hero WOD was first posted on the crossfit.com main site as the workout of the day for Tuesday, April 14, 2009 (090414).

DT.jpg

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Thursday, September 6th, 2018

Strength: Oly Day - Snatch

8 min EMOM: - The goal is to increase weight each minute, one attempt per min only (including failed attempts) (may go up or down in weight any time).

 

 

  • Find Heavy Snatch
  • Any type of Snatch is acceptable
  • Start at approximately 50% of your 1RM Snatch

 

 

WOD: “Lit”

15 min AMRAP:

40/32 cal bike (row if no bike available)

80 DUs (240 singles)

40 DB Snatch 50/35

30 TTBs

20 HSPUs

10 Bar MUs

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Wednesday, September 5th, 2018

Strength: Jerks

    Level 1

  1. Pause Push Jerk (Pause for 3 seconds in the dip)
    1. 2 x 4 best weight with good form
  2. Push Jerk
    1. 5 x 3 best weight with good form (increase from last week if possible)

 

    Level 2

  1. Pause Split Jerk (pause 3 seconds in the dip)
    1. 2 x 3 x 60% (2 sets of 3)
    2. 2 x 3 x 65%
  2. Split Jerk
    1. 2 x 2 x 75%
    2. 2 x 80% 
    3. 2 x 85%

 

WOD: “Turnt”

5 RFT: 15 min cap

13 Pull Ups

9 Thrusters 95/65

8 Burpees over the bar

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Tuesday, September 4th, 2018

Core work:

50 Hollow rocks

50’ Walk with KBs held overhead in each hand (53/35)

50 Russian Twist w/KB (35/18)

50 Superman’s 

25 KB Pull Overs (35/18)

25’ Walk with KB held overhead upside down in Right hand (35/18)

25’ Walk with KB held overhead upside down in Left hand (35/18)

30 Sec Hollow hold

 

 

WOD: “Yass”

10 RFT: 17 min cap

10 Wall Balls

3 Snatches 135/85

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Friday, August 31st, 2018

WOD: “Holleyman”

30 RFT: 35 min Cap

5 Wall Balls 20/14, 10’/9’

3 HSPUs

1 Power Clean 225/155

 

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq. 

 

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

holleyman.jpg

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Thursday, August 30th, 2018

Strength: Oly Day - Clean and Jerk

8 min EMOM: 

Clean and Jerk - The goal is to increase weight each minute, one attempt per min only (including failed attempts) (may go up or down in weight any time).

 

 

  • Find Heavy Single of Clean and Jerk.
  • Any type of Clean and Shoulder to Overhead is acceptable
  • Start at approximately 50% of your 1RM C&J

 

 

WOD: 

“Macho Man” 21 mins

3 min AMRAP

3 Power Cleans 135/95

3 Front Squats

3 Shoulder to Overhead 

 

Rest 3 mins

 

1 min AMRAP:

Box Jump Overs 24/20

 

Rest 2 Mins

 

3 min AMRAP

3 Power Cleans 155/105

3 Front Squats

3 Shoulder to Overhead 

 

Rest 3 mins

 

1 min AMRAP:

Box Jump Overs 24/20

 

Rest 2 mins

 

3 min AMRAP

3 Power Cleans 185/125

3 Front Squats

3 Shoulder to Overhead 

 

 

Scoring: 

  • Part A score = All reps of Bar movements
  • Part B Score = All reps of Box Jump Overs
  •  
macho man.jpg

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Wednesday, August 29th, 2018

Strength: OHS

Level 1

  1. Wider Grip Front Strict Press
    1. 4 x 4 best weight with good form
  2. OHS
    1. 4 x 4 best weight with good form (increase from last week if possible)

 

    Level 2

  1. OHS
    1. 6 x 65%
    2. 5 x 70%
    3. 4 x 80%
    4. 3 x 85%
    5. 7 x 60%

 

WOD: “Roddy Piper”

12 min AMRAP:

3-6-9-12-15-18-21-24…

TTB

Power Snatch 95/65

  • 30 DUs after each round

1 DU = 2 Singles

 

Score = total reps combined (TTBs + P. Snatch + DUs)

roddy piper.jpg

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Tuesday, August 28th, 2018

Gymnastics: HSPU/Core work

2 Wall Walks 

50 Hollow rocks

10 Pike push ups

30 V-Ups

10 HSPUs

30 Sec Hollow hold

10 HSPUs

50 Superman’s 

5 Deficit HSPUs

 

 

WOD: “The Undertaker”

4 RFT: (17 min cap)

200m run

8 Burpees over the bar

  • Round 1: 9 Squat Cleans 155/105
  • Round 2: 7 Squat Cleans 185/125
  • Round 3: 5 Squat Cleans 205/135
  • Round 4: 3 Squat Cleans 225/145
  •  
undertaker.jpg

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Monday, August 27th, 2018

Strength: Jerks

Level 1

  1. Push Press
    1. 3 x 5 best weight with good form (increase weight from last time if possible)
  2. Push Jerk
    1. 3 x 5 best weight with good form (increase weight from last time if possible)

 

    Level 2

  1. Jerk Balance (https://youtu.be/2uSBT7csXgU)
    1. 2 x 3 x 50%
  2. Split Jerk
    1. 2 x 3 x 70%
    2. 2 x 2 x 75% 

 

 

WOD: “Hulk Hogan”

20 mins

4 min AMRAP:

5 Bar MUs

10/7 Cal Row

15 Wall Balls 20/14

(30/27 reps)

 

Rest 4 mins

 

4 min AMRAP:

9 CTBs

15/11 Cal Bike

21 Wall Balls

(45/41 reps)

 

Rest 4 mins

 

4 mins AMRAP:

12 Pull Ups

18 DB Snatch 50/35

24 Wall Balls 20/14

(54 reps) 

 

Score = Total Reps combined

hulk hogan.jpg

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Friday, August 24th, 2018

WOD: “Runyan”

24 min AMRAP:

21 Burpees over the bar

7 Dead Lifts 255/175

10 Pull Ups

 

"1LT Michael L. Runyan was on his first deployment to Iraq with the 25th Infantry Division when his convoy was hit by an IED. 1LT Runyan was the only casualty. Michael was my best friend and as close to me as a brother, like a brother to my two brothers, and like a son to my parents. He attended Xavier University and went through the ROTC program to become a second lieutenant upon commissioning in May 2008. The movements are made to reflect Michael's personality: the grunt work to do burpees, the strength to do the deadlifts, and his love to do pull-ups. The rep scheme reflects the day he passed 21 July 2010 and the time of 24 minutes reflects his age at the time of his passing.

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