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Friday, September 20th, 2019

WOD: “Oz+”

For Time: 30 min cap

100 Squat Clean Thrusters 135/95



The "Oz" British Hero WOD (aka: "Olaf") is dedicated to Ssgt Olaf (Oz) Sean George Scmidt, 11 EORD, who died in an explosion in Afghanistan on the afternoon of 2009/10/31, at the age of 31.


Also dedicated to Cpl Thomas Mason, Cpl James Oakland, Lcpl James Hill, James Janes, and Marc Wotjak who died in the same month.


Christina Schmid, wife of Staff Sergeant Olaf Schmid said:


Oz was a phenomenal husband and loving father who was cruelly murdered on his last day of a relentless five month tour.


He was my best friend and soul mate. The pain of losing him is overwhelming. I take comfort knowing he saved countless lives with his hard work. I am so proud of him.


Lieutenant Col Robert Thomson, Commanding Officer 2 RIFLES Battle Group said:


SSgt Oz Schmid was simply the bravest and most courageous man I have ever met. Under relentless IED and small arms attacks he stood taller than the tallest. He opened the Pharmacy Road and 24 hrs later, found 31 IEDs in one go on route SPARTA. Every single Company in 2 RIFLES adored working with him.

 Processed with MOLDIV

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Thursday, September 19th, 2019

Skill Work: Skills Stamina Building

Complete 4 rounds, with a 1 min rest after each round:

750/525 m row + 20/15 Push Ups

650/450 m row + 20/15 Push Ups

550/375 m row + 20/15 Push Ups

450/325 m row + 20/15 Push Ups

  • (Push Up Scaled Option: reduce the number of Push Ups by 2 each round)



WOD: “Equilibrium”

20 min running clock

4 min AMRAP:

6 Handstand Push-ups 

6 Power Snatches 95/65

  • Rest 4 mins

4 Min AMRAP:

8 Burpees over the bar

8 Power Snatch 115/75

  • Rest 4 mins

4 Min AMRAP:

10 Handstand Push-ups 

10 Power Snatches 135/95

10 Ring MUs 

  • (1 Ring MU = 1 Bar MU or 1 Burpee Pull Up)


 Processed with MOLDIV

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Wednesday, September 18th, 2019

Skill/Strength: Skills Stamina Building

12 min Clock: (4 rounds of 3 mins each - after completion, rest until next period)


R1: 15/10 Cal Bike + 10 Sec L-Sit + 3-5 Strict Pull Ups

R2: 13/9 Cal Bike + 10 Sec L-Sit + 3-5 Strict Pull Ups

R3: 11/8 Cal Bike + 10 Sec L-Sit + 3-5 Strict Pull Ups

R4: 10/7 Cal Bike + 10 Sec L-Sit + 3-5 Strict Pull Ups




WOD: “Entropy”

15 min AMRAP:

  • run 800m

Then with remaining time, AMRAP:

9 Burpee Box Jump Overs

18 DB Snatch 50/35

9 Burpee Box Jump Overs

12 DB Burpees 50/35

9 Burpee Box Jump Overs

6 Devil Presses 50/35

(63 reps per round)

  • Scored as rounds + reps


 Processed with MOLDIV

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Tuesday, September 17th, 2019

Oly/Skill Work - 12 min EMOM:

Clean Complex:

Odd: Power Clean + Jerk

Even: Squat Clean, then add weight

  • increase weight after every squat clean



WOD: “Chain Reaction”

For Time: 20 min cap

30 Wall Balls + 20 TTBs + 10 Cleans 135/95

24 Wall Balls + 16 TTBs + 8 Cleans 155/105

18 Wall Balls + 12 TTBs + 6 Cleans 185/125

12 Wall Balls + 8 TTBs + 4 Cleans 205/135

6 Wall Balls + 4 TTBs + 2 Cleans 225/145

  • Any type of clean is acceptable


 Processed with MOLDIV

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Monday, September 16th, 2019

Skill/Strength: 

Overhead + Squat Complex (% based on Jerk or Shoulder to Overhead)

3 Push Press + 5 Front Squats @ 50%

3 Push Press + 5 Front Squats @ 55%

3 Push Press + 5 Front Squats @ 60%

  • Rest as needed between sets

  • Then a 1 min Plank


3 Push Jerks + 5 Back Squats @ 55%

3 Push Jerks + 5 Back Squats @ 60%

3 Push Jerks + 5 Back Squats @ 65%

  • rest as needed between sets

  • Then a 1 min Plank



WOD: “Catalyst”

18 min cap

  • Buy In: 9 Bar MUs

Then 5 rounds of:

30 DUs

10 Deads 155/105

5 Squat Cleans 155/105

  • Cash Out: 9 Bar MUs


(1 Bar MU = 1 Burpee Pull up)

 Processed with MOLDIV

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Friday, September 6th, 2019

WOD: “Tiff”

25 minutes AMRAP:

  • 2400m Run Buy In

  • Then AMRAP in remaining time:

11 Chest-to-Bar Pull-Ups

7 Hang Squat Cleans 155/105

7 Shoulder to Overhead 155/105

(25 reps per round, scored as Rounds + Reps)


United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.


In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).


Tiffner’s mother, Judith, said her son always wanted to serve.

 Processed with MOLDIV Processed with MOLDIV

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Thursday, September 5th, 2019

Skill Work: Skills Stamina Building

Complete as quickly as possible:

4 rounds:

30 DUs + 5 DB Burpees + 5 DB Push Press

  • Holding a DB in each hand, Choose your weight

  • Rest 1 min after each round



WOD: “Careless”

For Time: 17 min cap

24-21-18-15 

Calorie Row

Wall Balls

DB Snatch 50/35

 Processed with MOLDIV Processed with MOLDIV

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Wednesday, September 4th, 2019

Skill/Strength: Skills Stamina Building

4 rounds, complete the following every 3 mins: 

R1: 10 KB Thrusters + 2 Rope Climb 

R2: 12 KB Thrusters + 1 Rope Climb

R3: 8 KB Thrusters + 2 Rope Climb

R4: 10 KB Thrusters + 1 Rope Climb

  • Rest the remaining time before the next 3 minute period begins

  • Choose your weight of KBs (Use 2 KBs for the thrusters)


WOD: “Vulgar”

For Time: 17 min cap

30/21 Cal Bike

30 HSPU

30 Pull Ups

20/14 Cal Bike

20 HSPU

20 Chest to Bar Pull Ups

10/7 Cal Bike

10 HSPU

10 Bar MUs

 Processed with MOLDIV Processed with MOLDIV

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Tuesday, September 3rd, 2019

Oly/Skill Work - Every 2 mins x 6: 

Snatch Complex:

Snatch Pull + Hang Power Snatch + Hang Squat Snatch

  • Put the bar down

  • Directly into:

Power Snatch

-Increase Weight each round


WOD: “Oblivious”

For Time: 18 min cap

20 Dead Lifts 95/65

20 Snatch 95/65

12 TTBs

16 Dead Lifts 115/75

16 Snatch 115/75

16 TTBs

12 Dead Lifts 135/95

12 Snatch 135/95

20 TTBs

8 Dead Lifts 155/105

8 Snatch 155/105

24 TTBs

  • Any type of Snatch is acceptable


 Processed with MOLDIV Processed with MOLDIV

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Monday, September 9th, 2019

Squatting Strength Building: 

Complete:

10 Sit Ups

10 V-Ups

10 Hollows


Then: Find 3 Rep Max Back Squat in 12-15 Mins.


Then Complete:

10 Sit Ups

10 V-Ups

10 Hollows


WOD: “Myopic”

For Time: 20 min cap

600m run

24 CTB Pull Ups

15 Clean and Jerks 135/85

400m run

18 CTBs

12 Clean and Jerks 165/105

200m run

12 CTBs

9 Clean and Jerks 185/125

 Processed with MOLDIV Processed with MOLDIV

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Friday, September 6th, 2019

WOD: “CHARLES MARGIOTTA”

For Time: 30 min cap

1000 meter Row

20 Power Cleans 135/95

1000 meter Row

20 Power Snatches 135/95

1000 meter Row

20 Thrusters 135/95

1000 meter Row


This Firefighter Hero WOD is dedicated to Charles Margiotta, FDNY, Battalion 22, who was killed on September 11, 2001.


There's a story — so old it must be true — about the time some wannabe hardcase was trying to pick a fight at Demyan's Hofbrau in Stapleton, another piece of Staten Island that isn't here anymore.


"You Chuck Margiotta?"


"Yeah."


"I heard you were tough. You don't look so tough."


The guy took a swing. Mr. Margiotta took it, and turned back to face his attacker, who braced for the mayhem that was certain to follow. "If that's the best you've got," Mr. Margiotta told him, "you better sit next to me and have a beer."


Lt. Charles (Chuck) Margiotta was a tough guy — a football player, movie stuntman and 20-year veteran of the Fire Department — long before the morning of Sept. 11, when he heard the news on his truck radio and drove to the nearest firehouse in time to jump on the rig with the guys from Rescue Co. 5 in Concord. Now, he is among the thousands missing as a result of the attack on the World Trade Center.


 Processed with MOLDIV Processed with MOLDIV

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Thursday, September 5th, 2019

Skill Work: Skills Stamina Building

Every 2 mins x 5, complete:

5 HSPUs + 2 to 3 Burpee Pull Ups + 20 DUs


WOD: “Valley of Death”

16 Minute AMRAP:

40 Alternating Dumbbell Snatch 50/35

40 Pull-Ups

30 Dumbbell Burpees 50/35

30 Chest To Bar Pull-Ups

20 Devil Press 50/35

20 Bar Muscle Up

 Processed with MOLDIV Processed with MOLDIV

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Wednesday, September 4th, 2019

Skill/Strength: Skills Stamina Building

4 rounds, complete the following every 3 mins: 

R1: 24/18 Cal Row + 7 KB Goblet Squats

R2: 21/16 Cal Row + 8 American KB Swings

R3: 18/14 Cal Row + 6 KB Swing Snatches (3 each arm - not alternating)

R4: 15/11 Cal Row + 4 One arm KB Thrusters per arm

  • Rest the remaining time before the next 3 minute period begins


WOD: “Molten”

For time: 20 min cap

21-15-9

Cal Bike

Wall Balls

TTBs

  • Directly into

9-15–21

Cal Bike

Wall Balls

TTBs

 Processed with MOLDIV Processed with MOLDIV

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Tuesday, September 3rd, 2019

Oly/Skill Work - Every 2 mins x 6: 

Clean Complex:

5 Dead Lifts + 3 Power Cleans + 1 Jerks

-Increase Weight each round


WOD: “Clogged”

2 Rounds of: 20 min cap

30 Air Squats

15 Pull Ups

15 Power Cleans 135/95

  • directly into:

2 Rounds of:

9 Burpees over the Bar

9 Power Cleans 185/125

9 Bar MUs

 Processed with MOLDIV Processed with MOLDIV

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Monday, September 2nd, 2019

Labor Day Partner WOD!

Hero WOD

Honor the Fallen

Remember Everyone Deployed

“MICHAEL CAMELO JR.” 

From Fire Chief Ryan W. Lamb: “It is with deepest sympathy and regret that I announce the passing of Cape Coral Fire Engineer/Driver Michael Camelo Jr. Michael passed away today [May 31, 2018] at 2:52pm after suffering a brain aneurysm yesterday morning. He was surrounded by his friends and family and with members of the Cape Coral Fire Department standing vigil. We are greatly saddened by his untimely death. This is not only a great loss to the Cape Coral Fire Department and his family, but to the entire Southwest Florida community. We all lost a Brother today.” 

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Friday, August 30th, 2019

6 min EMOM: WARM UP AND SKILL WORK

Min 1: 30 DUs + 10 Squats

Min 2: 3 Clean and Jerks using warm up weight (then add weight)

Min 3: 3 Pull Ups + 6 Push Ups + 9 Squats

Min 4: 30 DUs + 15 Squats

Min 5: 3 Clean and Jerks

Min 6: 4 Pull Ups + 8 Push Ups + 12 Squats



WOD: “Sapper Blanchard”

AMRAP in 26 minutes

3 Clean and Jerks 165/110

Then, 3 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

30 DUs

  • (183 reps per round)


(One round = 3 C&J + 3 rounds of 5 Pull Ups + 10 Push Ups + 15 Squats + 30 DUs, which equals 183 reps)


This British Hero WOD is dedicated to Sapper Blanchard who was killed as a result of a gunshot wound suffered whilst he was dealing with a suspect explosive device in the Nahr-e Saraj (North) area of Helmand province, Afghanistan.


Blanchard deployed to Afghanistan on 17 September 2010 as part of the Counter-Improvised Explosive Device Task Force. Trained to assist in the preparation and operation of explosive ordnance disposal equipment and the recognition and management of conventional munitions, he was part of an improvised explosive device destroy team operating in Helmand province.


On 30 October 2010, his team was in the process of destroying a device when they were engaged by small arms fire. During the engagement, Sapper Blanchard was struck by a bullet and died from the injuries he sustained.


 Processed with MOLDIV Processed with MOLDIV

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Thursday, August 29th, 2019

Skill Work: Skills Stamina Building

Complete as quickly as possible:

4 rounds:

50’ Walking Lunge + 10/7 Push Ups + 5 OHS w barbell + 5 Burpees over the bar, wearing a 20/14 lbs vest

  • Rest 1 min after each round


OR without a vest complete: 

50’ Walking Lunge + 15/10 Push Ups + 8 OHS w bar + 6 Burpees

  • Rest 1 min after each round


WOD: “Dade”

9 min AMRAP:

3-6-9-12-15-18…

Hang Power Snatch 75/55

OHS 75/55

  • 7 Burpees over the bar


 Processed with MOLDIV Processed with MOLDIV

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Wednesday, August 28th, 2019

Skill/Strength: Skills Stamina Building

4 rounds, complete the following every 3 mins: 

R1: 24/17 Cal Row + 7 DB Burpees

R2: 21/15 Cal Row + 6 DB Thrusters

R3: 18/14 Cal Row + 5 DB Hang Squat Cleans

R4: 15/11 Cal Row + 4 DB Devil Press

  • Rest the remaining time before the next 3 minute period begins



WOD: “Buttercup”

For Time:

21 Thruster 95/65

21 Pull Ups

18 Thrusters 95/65

18 CTBs

15 Thrusters 95/65

15 CTBs

12 Thrusters 135/95

9 Bar MUs

6 Thrusters 135/95

3 Bar MUs 

 Processed with MOLDIV Processed with MOLDIV

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Tuesday, August 27th, 2019

Oly/Skill Work - Every 2 mins x 6: 

Snatch Complex:

Hang Power Snatch + Power Snatch

  • Put the bar down

  • Directly into:

Squat Snatch

-Increase Weight each round


WOD: “Drenched”

For Time:

  • 30/21 Cal Bike

3 rounds of:

3 Snatch 115/75

6 TTBs

12 Wall Balls 20/14

  • Then 25/18 Cal Bike

2 rounds of:

4 Snatch 135/95

8 TTBs

16 Wall Balls

  • Then 20/14 Cal Bike

1 round of:

5 Snatch 155/105

10 TTBs

20 Wall Balls

  • Any type of snatch is acceptable

  • RX must use Bike


 Processed with MOLDIV Processed with MOLDIV

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Monday, August 26th, 2019

Squatting Strength Building: 

Complete:

10 Sit Ups

10 V-Ups

10 Hollows


Then: Find 3 Rep Max Front Squat in 12-15 Mins.


Then Complete:

10 Sit Ups

10 V-Ups

10 Hollows


WOD: “Woodstock”

For Time:

  • 21 Chest to bar Pull Ups

  • 21 Burpees over the Bar

9 Dead Lifts 135/95

9 Squat Cleans

9 Power Clean and Jerks

  • 15 Chest to bar Pull Ups

  • 15 Burpees over the Bar

6 Dead Lifts 155/105

6 Squat Cleans

6 Power Clean and Jerks

  • 9 Chest to bar Pull Ups

  • 9 Burpees over the Bar

3 Dead Lifts 185/125

3 Squat Cleans

3 Power Clean and Jerks

 Processed with MOLDIV Processed with MOLDIV

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