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Friday, July 20th, 2018

WOD: “Noah”

For Time: (30 min cap)

Buy in: 67/40 Push Ups

 

Then 3 Rounds of:

400m run

23 Pull Ups

23 Wall balls

21 Dead Lifts (167/110)

 

Cash out: 67/40 Push Ups

 

This "Noah" Hero WOD was created by Reservoir CrossFit (Brandon, MS). It was originally posted August 3, 2017 to honor the memory of Noah Pate, a Richland Firefighter killed in a wreck on Highway 49 (July 28, 2017). The workout was designed by former RezCF athlete and current firefighter Robert Jones, a fire academy classmate of Noah's.

 

Their fire academy class was 167; hence, the buy-in and cash-out. Noah was number 23 in roll call; therefore, 23 reps for pull-ups and wall ball shots. The 21 deadlifts are from Noah's age: 21. 

 

From the creator: "If you can put 1 pound plates on bar to make the weight of the deadlifts to 167 lb, awesome. If not, 165 lb is the closest."

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Thursday, July 19th, 2018

Strength: Oly Day - Hang Squat Clean Double - May start in any Hang Position

 

9 min EMOM: 

Min 1: 70% x 1

Min 2: 70% x 1

Min 3: 70% x 1

Min 4: 75% x 1

Min 5: 75% x 1

Min 6: 75% x 1

Min 7: 80% x 1

Min 8: 80% x 1

Min 9: 80% x 1

 

WOD: “Jackie Chan”

3 rounds of 4 mins each/4 min rest between rounds

 

Round 1:

120 DUs

15/10 Cal Bike

Max OHS 115/80

 

Round 2:

100 DUs

18/12 cal bike

Max OHS 115/80

 

Round 3:

80 DUs

21/15 cal bike

Max OHS 115/80

 

  • may sub rower if not enough bikes
  •  
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Wednesday, July 18th, 2018

Strength: Dead Lifts

Work up to 1 rep at 92%

 

Then work on speed:

63% x 5 x 1 (5 sets of 1, no touch and go), do each one with perfect form and fast speed. 

Then:

67% x 4 x 1 (4 sets of 1, no touch and go)

 

 

WOD: “Bruce Lee”

14 min AMRAP:

50 Cal Row

40 TTBs

30 DB Snatches 50/35

20 Burpee Box Jumps 24/20

10 Bar MUs

(150 reps per round)

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Tuesday, July 17th, 2018

Gymnastics:

Complete 3 rounds for quality:

10/5 Strict Pull Ups (weighted if you can)

4 Turkish GUs (2 each arm - choose your weight)

10 Banded Pull Aparts

 

 

WOD: “Van Damme”

For time: 20 min cap

30 Snatches 135/95

10 Ring MUs

30 Clean and Jerks 135/95

10 Ring MUs

30 Thrusters 135/95

10 Ring MUs

 

  • any type of clean, shoulder to overhead, and snatch is acceptable
  • Scale option: 1 Ring MU = 1 Ring Dip
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Monday, July 16th, 2018

Strength: Strict Press

Work up to and complete:

5 x 1 @ 90%

 

Then: Close Grip bench press

3 x 10 @ 70% of strict press

 

 

WOD: “Chuck Norris”

For time: (15 mins cap)

33 Wall Balls 20/14

21 CTBs 

9 Thruster 135/95

24 Wall Balls

15 CTBs

6 Thrusters 155/105

15 Wall Balls

9 CTBs

3 Thrusters 185/125

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Friday, July 13, 2018

 WOD: Viola 2”

20 min AMRAP:

400m run

11 Power Snatch 95/65

17 Pull ups

13 Power Cleans 95/65

Alex Viola 29, of Keller, Texas, assigned to 3rd Battalion, 7th Special Forces Group (Airborne), Eglin Air Force Base, Fla.; died Nov. 17, 2013 in Kandahar, Afghanistan, of wounds suffered when his unit was attacked with an improvised explosive device while on dismounted patrol. Not only was Alex a hero but he was also a cherished CrossFit Coach

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Thursday, July 12, 2018

 Strength: Oly Day - Power Snatch + Snatch Balance (or OHS).


9 min EMOM: % of Snatch

Min 1: 70% x 1

Min 2: 70% x 1

Min 3: 70% x 1

Min 4: 75% x 1

Min 5: 75% x 1

Min 6: 75% x 1

Min 7: 80% x 1

Min 8: 80% x 1

Min 9: 80% x 1



WOD: “Fitzgerald”

For Time: (15 min cap)

10-9-8-7-6-5-4-3-2-1

HSPUs

Dead Lifts 225/155

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Wednesday, July 11, 2019

 Strength: Dead Lifts

Work up to 1 rep at 88%


Then Snatch Grip Dead Lift:

55% x 3 x 3 (3 sets of 3)


WOD: “Faulkner”

15 min total time:

2 x 5 mins rounds/5 min rest between rounds

  • Each round completed as AMRAP:

15 Thrusters 95/65

15/10 Cal bike (Cal Row if necessary)

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Tuesday, July 10, 2018

 Gymnastics: Pulling + Core

3 rounds of pulling practice, Choose a path to work on, or you may do a combination of movements, just keep it to 3 total rounds.

  1. Bar MUs: 3 x 3; 25 Hollow rocks after each set, rest 2+ mins after each set
  2. CTBs: 3 x 6;  25 Hollow rocks after each set, rest 2+ mins after each set
  3. Pull Ups: 3 x 9;  25 Hollow rocks after each set, rest 2+ mins after each set
  4. Ring Rows: 3 x 12;  25 Hollow rocks after each set, rest 2+ mins after each set.


Attempt to do one set strict or with weight if possible.



WOD: “Hemingway”

13 min AMRAP:

13 Wall Balls 20/14

13 Burpees over the bar

13 OHS 95/65

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Monday, July 9th 2018

 Strength: Strict Press

Work up to and complete:

5 x 2 @ 85%


Then: Snatch Grip Behind the Neck Strict press

3 x 10 @ 35% of strict press



WOD: “Twain”

For Time: 15 mins cap

20 TTBs

10 Cleans and Jerk 135/95

18 TTBs

8 Clean and Jerks 155/105

16 TTBs

6 Clean and Jerks 185/125

14 TTBs

4 Clean and Jerks 205/135


  • any type of clean and shoulder to overhead is acceptable
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Friday, July 6th, 2018

WOD: Viola 1”

25 min AMRAP:

3-6-9-12-15-18-21-24-27…

Thrusters 95/65

Pull ups

Burpees over the bar

 

Alex Viola 29, of Keller, Texas, assigned to 3rd Battalion, 7th Special Forces Group (Airborne), Eglin Air Force Base, Fla.; died Nov. 17, 2013 in Kandahar, Afghanistan, of wounds suffered when his unit was attacked with an improvised explosive device while on dismounted patrol. Not only was Alex a hero but he was also a cherished CrossFit Coach.

We first found this workout posted on militarytimes.com. Years later a different workout by the same name, also created for Staff Sgt. Viola, was posted on crossfit.com.

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Tuesday, July 3rd, 2018

Strength: Dead Lifts

Work up to 2 rep at 90%

 

Then work on speed: All reps should be done as singles, not TnG.

60% x 1, x 7 sets, do each one with perfect form and fast speed. 

65% x 1, x 5 sets

 

 

WOD: “Double Under - Snatch”

5 RFT: (15 min cap)

30 DUs

15 DB Snatches 50/35

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Monday, July 2nd, 2018

Strength: Strict Press

Work up to and complete:

5 x 3 @ 80%

 

Then: Z-press (seated on the floor strict press) (https://youtu.be/sZttVG2uFcY)

3 x 10 use a moderate, but doable weight

 

 

WOD: “Bar Fight”

For Time: (15 min cap)

12 Clean and Jerks 155/105

Then 2 Rounds:

15 TTBs

12 CTBs

Then:

12 Clean and Jerks 155/105

 

  • any type of clean and shoulder to overhead is acceptable
  •  
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Friday, June 29th, 2018

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.

 

The "Nate" Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, February 12, 2008.

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Thursday, June 28th, 2018

Strength: Oly Day - Snatches Balance + OHS (from the rack)

 

9 min EMOM: Complete 1 rep of complex per minute (use % of snatch)

Min 1: 70%

Min 2: 70%

Min 3: 70%

Min 4: 75%

Min 5: 75%

Min 6: 75%

Min 7: 80%

Min 8: 80%

Min 9: 80%

 

WOD: “Houston Street”

3 rounds of 4 mins each / 4 min rest between rounds

A. Round 1. 

12 Thrusters + 30 TTBs + Max Cal Bike

 

B. Round 2.

25 TTBs + 18/12 Cal Bike + Max Thrusters

 

C. Round 3. 

15/10 Cal Bike + 8 Thrusters + Max TTBs

 

  • Three scores, one for each round.
  • Thrusters Weight 115/75
  •  
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Fourth of July WOD

On Wednesday, the 4th of July, we will be holding only one class. At 9am, we will have a special partner WOD to honor the heroes of our great nation. There is no class size limit and you are welcome to bring friends and family. Please RSVP so we can get an idea of how many will show. It will help us plan the workout. I hope everyone can make it! 🇺🇸🇺🇸🇺🇸

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Wednesday, June 27th, 2018

Strength: Dead Lifts

Work up to 2 rep at 85%

 

Then Snatch Grip Dead Lift:

50% x 3 x 3 (3 sets of 3)

 

WOD: “Bowery”

For Time: (23 min cap - or 5 total rounds)

Complete 100 Wall Balls as fast as possible.

 

  • Each round is 3 mins long, with a 2 min rest between rounds.

 

Each round, you must complete:

35 DUs + 7 Snatches 115/75, then max Wall Balls until you reach 100 total Wall Ball shots.

  • Score is total time it takes to complete 100 WBs, include the rest time in your score.
  • 1 second will be added to the time cap for every rep not completed
  • Any type of Snatch is acceptable

 

 

-ROM WOD

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Tuesday, June 26th, 2018

Gymnastics:

Complete 3 rounds for quality:

10 TTBs

20 Hollow Rocks

20 Supermans

10 Banded Pull Aparts

 

 

WOD: “Broadway”

For Time:

21-15-9

HSPUs

Pull Ups

Box Jumps 24/20

DB Snatches 50/35

broadway.jpg

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Monday, June 25th, 2018

Strength: Strict Press

Work up to and complete:

5 x 4 @ 75%

 

Then: Close Grip bench press

3 x 10 @ 60% of strict press

 

 

WOD: “Wall Street”

14 min Cap:

For Time:

3-6-9-12-9-6-3

Hang Squat Cleans 135/95

Burpees over the bar

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