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Tuesday, October 17th, 2017

Strength:

Strict Press:

65% x 6

70% x 6

80% x 4

85% x 4

 

Push Press:

70% x 4, 75% x 4, 80% x 4, 85% x 4

 

WOD: “The Walking Dead”

Buy in: 50/45 Cal Row

 

Then 3 Rounds:

18 Wall Balls

14 Box Jumps 24/20

10 Dead Lifts 225/155

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Friday, October 13th, 2017

Gymnastics Skill: Bar MU/Chest to Bar/Pull Ups (12 mins)

WOD: “The Chief”

(19 min clock)

 

5 Rounds:

 

3 min AMRAP:

3 Power Cleans 135/95

6 Push-Ups

9 Air Squats

        

Rest 1 minute between rounds

 

Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. 

 

Start each 3-minute cycle where you left off on the previous cycle. 

 

Repeat for a total of 5 cycles. Count total rounds and reps completed.

 

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

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Thursday, October 12th, 2017

Strength: Oly Day - 

6 min EMOM:

Odd: Power Clean + Push Jerk

Even: Squat Clean + Split Jerk

 

-Use 70%-75% of your clean (use the higher one - Power or Squat)

 

Rest 1 min:

 

6 min EMOM:

Odd: Power Clean + Push Jerk

Even: Squat Clean + Split Jerk

 

-Use 75%-80% of your clean (use the higher one - Power or Squat)

 

(May do Push Jerk in place of Split Jerk)

 

 

WOD: “Deadliest Catch”

20 Min AMRAP:

50/45 Cal Row

50 Ring Dips

50 Dead Lifts 185/125

50 HSPUs

 

ROM WOD: Coaches Choice

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Wednesday, October 11th, 2017

Gymnastics Skill: HS/HSPU/HS Walks - 12 mins

 

WOD: “Destroyed in Seconds”

For Time: 15 min cap

Buy in: 9 Ring MUs (RX+) or 9 Bar MUs (RX)

 

3 RFT:

5 Squat Snatches 135/95

10 Burpees over the Bar

 

Cash Out: 9 Ring MUs (RX+) or Bar MUs (RX)

 

MU Scale options:

1 MU = 2 CTBs or 2 Pull Ups or 3 Ring Rows

 

Squat Snatch Scale Options:

Power Snatch or Overhead Squats or Front Squats

 

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Tuesday, October 10th, 2017

Strength:

Strict Press:

65% x 6

70% x 6

80% x 4

85% x 4

 

Push Press:

60% x 4, 70% x 4, 75% x 4, 80% x 4

 

WOD: “Killing Fields”

5 RFT: (14 min cap)

10 Toes to Bar

10 Thrusters 95/65

35 Double Unders (105 Singles)

 

ROM WOD: Coaches Choice

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Monday, October 9th, 2017

Gymnastics Skill:

TTBs - 12 mins

 

WOD: “Naked and Afraid”

24 min EMOM: (Each group can have a maximum of 3 athletes)

(Group 1)

Min 1, 7, 13, 19: Max Cals Bike

Min 2, 8, 14, 20: Rest

Min 3, 9, 15, 21: Max Power Cleans 155/105

Min 4, 10, 16, 22: Rest

Min 5, 11, 17, 23: Max Push Ups

Min 6, 12, 18, 24: Rest

 

You will have 3 Scores: 

A: Calories on Bike

B: Reps of Power Cleans

C: Reps of Push Ups

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Friday, October 6th, 2017

 

 

#redfriday #tributewod #honorthefallen #jay

 

Gymnastics Skill: Bar MU/Chest to Bar/Pull Ups (12 mins)

 

WOD: “Jay”

20 Min AMRAP:

22 Air Squats

12 Toes to bar

9 Burpees

-If you have a 20/14lbs vest/plate carrier, wear it (RX+)

 

British Hero WOD: In the early hours of 15 October 2013, Lance Corporal James Brynin’s section into the Nahr-e Sara district of Helmand province to counter an imminent threat to both the Afghan population and the International Security Assistance Force. Toward the end of the operation they became the target of enemy fire. Together with a sniper and machine gunner of the BRF, Lance Corporal Brynin returned fire, but while extracting from the area he received a fatal gunshot wound. “Heart of a lion, we will always stand strong for you. We will never forget. Rest in peace - dad, Efrem mum, Sharon sister, Yasmin and girlfriend, Olivia.”

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Thursday, October 5th, 2017


Strength: Oly Day -

9 mins to find Heavy Single of complex:

 

-Complete a Squat Clean Thruster for max weight

 

-record final weight

 

WOD: “Steely Amanda”

For Time:

9-7-5

Bar MUs

Power Snatches 135/95

 

Scaled Option:

May do OHS in place of Power Snatches

 

1 Bar MU = 2 ctb or 2 Pull Ups

 

 

 

ROM WOD: Coaches Choice

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Wednesday, October 4th, 2017

Gymnastics: HSPUs

 

WOD: “Kara-Grace”

For Time: (14 min cap)

50 Wall Balls 20/14

10 Clean and Jerks 135/95

40 Wall Balls

8 Clean and Jerks

30 Wall Balls

6 Clean and Jerks

20 Wall Balls

4 Clean and Jerks

10 Wall Balls

2 Clean and Jerks

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Tuesday, October 3rd, 2017

Strength:

Strict Press:

60% x 8

65% x 5

70% x 5

75% x 5

80% x 5


Push Press

60% x 4, 70% x 4, 75% x 2 x 4 (2 sets of 4)


WOD: “Dippy Diane”

For Time: (12 Mins cap)

21-15-9

Dead Lifts 225/155

HSPUs

Ring Dips


ROM WOD: Coaches Choice

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Monday, October 2nd, 2017

 

 

Gymnastics Skill:

TTBs - 12 mins

 

WOD: “DT’s Erg”

20 Min Running Clock

4 min AMRAP:

Complete 3 rounds:

12 Deadlifts 95/65

9 Hang Power Cleans 95/65

6 Push Jerks 95/65

then

Max Calorie Row in Time Remaining

 

rest 4:00

 

4 min AMRAP:

Complete 2 rounds:

12 Deadlifts 135/95

9 Hang Power Cleans 135/95

6 Push Jerks 135/95

then

Max Calorie Row in Time Remaining

 

rest 4:00

 

4 min AMRAP:

Complete 1 rounds:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

then

Max Calorie Row in Time Remaining

 

-Score is total Calories Rowed

-Scaled option: Use 3 different weights

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Friday, September 29th, 2017

Gymnastics Skill: Bar MU/Chest to Bar/Pull Ups (12 mins)

 

WOD: “Marston”

20 Min AMRAP:

1 Dead Lift 405/285 (80%+)

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 28th, 2017

Strength: Oly Day - 

10 mins to find Heavy Single of complex:

 

  • Hang Snatch + Overhead Squat 
  • Any type of snatch is acceptable

 

(Scaled Option: Find 2RM Overhead Squat from the rack)

 

-record final weight

 

WOD: “Gym-Snatchy”

With a 15 min Running Clock:

PART A:

2 RFT:

200m Run

20 OHS 95/65

5 Bar MUs

 

(Part A score = Time to complete the 2 rounds)

 

Then with remaining time, AMRAP Snatches 145/95

(Any type of snatch is acceptable)

 

(Part B score = Reps of Snatches)

 

Scaled: 

For Part B, an athlete may do an AMRAP of OHS at a slightly higher weight than earlier

 

ROM WOD: Coaches Choice

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Tuesday, September 26th, 2017

Strength:

Strict Press:

60% x 8

65% x 5

70% x 5

75% x 5

 

Push Press

60% x 4, 70% x 3 x 4 (3 sets of 4)

 

WOD: “Heavy KB”

3 RFT: (15 min cap)

21 Pull Ups

15 HSPUs

18 Goblet Squats 70/53 KB

 

ROM WOD: Coaches Choice

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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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