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Monday, September 25th, 2017

Gymnastics Skill:

TTBs - 12 mins

 

WOD: “Overhead Love-Indy”

For time: (12 min cap)

18 Burpees over the Bar

18 Shoulder to Overhead 135/95

12 Burpees over the bar

12 Shoulder to Overhead 155/105

9 Burpees over the Bar

9 Shoulder to Overhead 185/125

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Friday, September 22nd, 2017

Gymnastics Skill: Bar MU/Chest to Bar/Pull Ups

 

WOD: “Christina”    

20 min AMRAP:

9 Pull-ups

9 Squat Cleans 95/65

9 Kettlebell Swings 53/35

9 Toes-to-Bar

9 Push Press 95/65

9 Burpees

 

On January 8th, 2011 in Tucson Arizona, during an open meeting held by U.S. Representative Gabrielle Giffords in a supermarket parking lot, a gunman opened fire injuring 20 people. Of those injured, 6 of them were fatal including a 9 year old girl by the name of Christina Taylor Green. Born on September 11, 2001, she had appeared in the book Faces of Hope: Babies Born on 9/11 (page 41) and was also the granddaughter of former Major League Baseball player and manager Dallas Green. The "Christina" WOD was written by a friend of CrossFit Northwest Tucson. The 6 movements represent the number of victims of the shooting, 9 reps (Christina’s age) for each movement.

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Thursday, September 21st, 2017

Strength: Oly Day - 

12 mins to find Heavy Single of complex:

 

Clean + Push Jerks + Split Jerk

 

  • any type of clean is acceptable
  • May complete 2 push Jerks instead of split Jerk 

 

-record final weight

 

WOD: “Pain Cave” (AKA WZA #2)

7 Min AMRAP:

Squat Clean and Jerks 165/115

 

ROM WOD: Coaches Choice

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Tuesday, September 19th, 2017

Strength:

Strict Press:

60% x 8

70% x 6

75% x 4

80% x 3

 

Push Press

70% x 4 x 4

 

WOD: “Balls of the Dead”

For Time: (15 min cap)

32 TTBs

32 Wall Balls

8 Dead Lifts 315/225

24 TTBs

24 Wall Balls

6 Dead Lifts 315/225

16 TTBs

16 Wall Balls

4 Dead Lifts 315/225

 

 

ROM WOD: Coaches Choice

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Friday, September 15th, 2017

WOD: “Nate”

20 min AMRAP:

2 Ring MUs

4 HSPUs

8 American KB Swings 70/53

 

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. 

 

Nate is survived by his wife, Mindi, and his infant son Parker.

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Thursday, September 14th, 2017

Strength: Oly Day - 

12 mins to find Heavy Single of complex:

 

2 Squat Clean

1 Power Clean

1 Shoulder to Overhead 

 

-record final weight

 

WOD: “Take a Dip”

For Time: 10 min cap

9-14-19

Ring Dips

Burpees Box Jumps 24/20

 

ROM WOD: Coaches Choice

 Processed with MOLDIV Processed with MOLDIV

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Tuesday, September 12th, 2017

Strength:

1 Rep Max Back Squat in 15 mins

 

 

WOD: “Wall Bars”

10 min AMRAP:

9 Wall Balls

3 Bar MUs

12 Wall balls

4 Bar MUs

15 Wall Balls

5 Bar MUs

18 Wall Balls

6 Bar MUs

21 Wall Balls

7 Bar MUs...

(Keep adding 3 Wall Balls and 1 Bar MU per round until time runs out)

 

 

ROM WOD: Coaches Choice

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Friday, September 8th, 2017

Gymnastics Skill: Bar MU/Chest to Bar/Pull Ups

 

WOD: “THE DEVIL OF RAMADI”

20 min AMRAP:

10 Clean and Jerks 160/100

38 Wall Balls 20/14, 10’/9’

160 DUs

200m Run with Medball

 

This Hero WOD was created by CrossFit 858 (San Diego, CA), first posted on July 8, 2013, for a fundraiser memorial WOD for former U.S. Navy SEAL, Chris Kyle.

 

Christopher Scott "Chris" Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle's book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

 

The ten Ground-to-Overheads is for Kyle's 10 years of service. 38 Wall Ball Shots is for his age. Lastly, 160 Double Unders is for his 160 confirmed kills.

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Thursday, September 7th, 2017

Strength: Oly Day - 

12 mins to find Heavy Single of complex:

 

2 Hang Snatch + 2 OHS

 

Alternate Strength: 4RM OHS

 

-Power or Squat is acceptable on the Snatch

-record final weight

 

WOD: “Einstein”

For Time: (15 min cap)

1 Ring MUs

1 Dead Lift 315/225

2 HSPUs

3 Ring MUs

5 Dead Lifts 315/225

8 HSPUs

13 Ring MUs

21 Dead Lifts 315/225

34 HSPUs

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Wednesday, September 6th, 2017

Gymnastics Skill: HS/HSPU/HS Walks

 

WOD: “Darwin”

For Time:

1 round of “DT”

2 rounds of “Cindy”

1 rounds of “DT”

2 rounds of “Cindy”

2 rounds of “DT”

3 rounds of “Cindy”

 

“DT” = 12 Dead Lifts + 9 Hang Power Cleans + 6 Shoulder to Overhead 155/105

 

“Cindy” = 5 Pull Ups + 10 Push Ups + 15 Air Squats

 

 

ROM WOD: Coaches Choice

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Tuesday, September 5th, 2017

Gymnastics Skill: TTBs

 

WOD: “Newton” 

(20 min Running Clock)

 

4 Min Interval:

30/25 Cal Row; Then AMRAP: 9 Burpee Box Jumps 24/20 + 9 American KB Swings 70/53

 

Rest 4 Mins:

 

4 Min Interval:

27/22 Cal Row; Then AMRAP: 9 Burpee Box Jumps 24/20 + 9 Ring Dips

 

Rest 4 Mins:

 

4 Min Interval:

24/19 Cal Row; Then AMRAP: 9 American KB Swings + 7 Ring Dips

 

 

Score is total combined reps of AMRAP movements.

 

 

Strength: 20 rep back squat

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Friday, September 1st, 2017

WOD: “Pheezy”

3 RFT:

5 Front Squats 165/105

18 Pull Ups

5 Dead Lifts 165/105

18 TTBs

5 Shoulder to Overhead 165/105

18 Push Ups

 

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan.

 

He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

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Thursday, August 31st, 2017

Strength: Oly Day - 

12 mins to find Heavy Single of complex:

 

3 Hang Squat Cleans

 

-record final weight

 

WOD: “Aconcagua”

For time:

12 Ring MUs

36 Wall Balls

9 Ring MUs

27 Wall Balls

6 Ring MUs

18 Wall Balls

3 Ring MUs

9 Wall Balls

 

 

ROM WOD: coaches choice

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Wednesday, August 30th, 2017

Strength:

Strict Press 5-4-3-3-3 (work up to a heavy triple)

 

After set 1: 10 Plank to Push Ups

After set 2: 10 Straight Leg Sit Ups

After set 3: 10 Hollows

After set 4: 10 V-Ups

(nothing after last set)

 

 

WOD: “Mount Kilimanjaro”

(18 min running clock)

 

2 min interval: 

10 Burpees over the bar, then AMRAP:

5 Power Cleans + 3 Shoulder to Overhead

135/95

 

rest 2 mins

 

2 min interval:

9 Burpees over the bar, then AMRAP: 

5 Power Cleans + 3 Shoulder to Overhead

155/105

 

rest 2 mins

 

3 min interval:

8 Burpees over the bar, then AMRAP:

5 Power Cleans + 3 Shoulder to Overhead

175/115

 

rest 3 mins

 

3 min interval:

7 Burpees over the bar, then AMRAP:

5 Power Cleans + 3 Shoulder to Overhead

195/135

 

Score is total combined reps for all intervals.

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