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Friday, June 15th, 2018

WOD: “WEIJDT”

5 RFT: (30 min time cap)

19 CTBs

12 Box Jumps 30/24

8 Squat Cleans 165/110

 

Dedicated to [Dutch] Sergeant Mark Weijdt killed during a peace mission in Afghanistan on 19-12-2008. In this way we and many others like Mark Weijdt commemorate a soldier and friend and give tribute to all surviving relatives (especially his parents, sisters and partner).

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Thursday, June 14th, 2018

Strength: Oly Day - Power Snatches

 

9 min EMOM: 

Min 1: 70% x 3

Min 2: 70% x 2

Min 3: 70% x 1

 

Min 4: 75% x 2

Min 5: 75% x 2

Min 6: 75% x 1

 

Min 7: 80% x 2

Min 8: 80% x 2

Min 9: 80% x 1

 

WOD: “Dionysus”

21:00 total time

4 rounds of 3:00 each / Rest 3:00 between rounds

R1. 100 DUs + 15 Thrusters 95/65 + Max Cal Bike

R2. 90 DUs + 12 Thrusters 115/80 + Max Cal Bike

R3. 80 DUs + 9 Thrusters 135/95 + Max Cal Bike

R4. 70 DUs + 6 Thrusters 155/105 + Max Cal Bike

 

Score = Total number of Cals on Bike

dionysus.jpg

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Tuesday, June 12th, 2018

Gymnastics: TTBs/HS Walks/Core

Complete the following in oder:

 

3 sets of 5 TTBs (or however you can do them)

30 Superman’s 

30 Sec Hollow Hold

25’ HS Walk

3 sets of 5 TTBs

30 Russian Twist w plate

20 Partner Hamstring Curls (switch after 10 reps) (https://youtu.be/CdqszHmb_2Q) May use abmat under knees

25’ HS Walk

3 sets of 5 TTBs

 

 

WOD: “Athena”

For Time:

  • 2 Rounds of:

5 Snatches 155/105

8 Burpees over the bar

  • then 2 Rounds of:

5 Snatches 135/95

8 Burpees over the bar

  • then 1 Round of:

15 Snatches 95/65

15 Burpees over the ba

athena.jpg

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Monday, June 11th, 2018

 

Strength: Back Squats

Find your 1 Rep Max in 15 mins

 

WOD: “Poseidon”

For Time: 15 min cap

49/42 Cal Row

7 Bar MUs

42 DB Box Step Overs 50/35 - 24/20 box

7 Bar MUs

posieden.jpg

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Friday, June 8th, 2018

WOD: J.J.”

For Time:

1-10 Squat Cleans 185/125

10-1 Deficit HSPUs 4.5”/3”

 

1 squat clean

10 hspu

2 squat cleans

9 hspus

3 squat cleans

8 hspus…

 

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. 

 

He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

JJ.jpg

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Thursday, June 7th, 2018

Strength: Oly Day - Power Cleans

 

9 min EMOM:

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: “Sombrero”

For Time:

60 DUs

20 OHS 95/65

48 DUs

16 OHS 115/80

36 DUs

12 OHS 135/95

24 DUs

8 OHS 155/105

12 DUs

4 OHS 175/115

The_Sombrero_Galaxy_(wallpaper).jpg

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Wednesday, June 6th, 2018

Strength: Squats

Back Squat:

75% x 4

80% x 4

80% x 4

80% x 4

 

Front Squat:

60% x 5

65% x 5

 

WOD: “Whirlpool”

For Time: 15 min cap

27 Wall Balls 20/14

18 CTBs

9 Snatches 135/95

24 Wall Balls 20/14

15 CTBs

6 Snatches 135/95

21 Wall Balls 20/14

12 CTBs

3 Snatches 135/95

(Any type of snatch is acceptable)

0105-4x5color.ai

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Tuesday, June 5th, 2018

Gymnastics: HSWalks/Core

Complete the following in oder:

 

25’ HS Walk

50 Hollow Rocks

25’ HS Walk

50 Russian Twist w medball

25’ HS Walk

60 sec L-sit (Accumulated time)

 

 

WOD: “Andromeda”

12 min AMRAP:

3-6-9-12-15-18…

Power Cleans 155/105

2-4-6-8-10-12-14-16…

Hand Stand Push Ups

1-2-3-4-5-6-7-8…

Ring MUs

 

Completes reps by increasing cleans by 3, HSPUs by 2, and RMUs by 1.

3 Power Cleans + 2 HSPUs + 1 RMU, Then

6 Power Cleans + 4 HSPUs + 2 RMUs, then

9 Power Cleans + 6 HSPUs, 3 RMUs…

 

-ROM WOD

AndromedaGalex_900.jpg

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Monday, June 4th, 2018

Strength: Squats

Back Squat:

70% x 6

80% x 5

90% x 3

95% x 2

 

Front Squat:

65% x 5

75% x 4

 

WOD: “Milky Way”

For Time: (15 min cap)

Buy In: 800m row

Then 2 Rounds: 

15 Dead Lifts 225/155

15 Box Jumps 24/20

15 TTBs

15 Burpees over the bar

milky way.jpg

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Friday, June 1st, 2018

WOD: “Zimmerman”

25 min AMRAP:

11 CTBs

2 Dead Lifts 315/205

10 HSPUs

 

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. 

 

He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian. 

 

The "Zimmerman" Hero WOD was first posted on crossfit.com as the workout of the day for Saturday, February 25, 2012 (120225).

Zimmerman.jpg

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Thursday, May 31st, 2018

Strength: Oly Day - Squat Snatch

 

9 min EMOM:

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: “My Sharona”

18 total mins

5 Periods of 2 mins each:

  • Each period complete 7 Squat Snatches then Max Wall Balls
  • Increase weight each round 95/70, 115/80, 135/90, 145/100 155/105
  • Rest 2 mins between rounds
  • Score is total number of Wall Balls 20/14
  •  
my sharona.jpg

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Wednesday, May 30th, 2018

Strength: Squats

Back Squat:

65% x 8

75% x 6

85% x 4

90% x 3

 

Front Squat:

70% x 5

80% x 3

 

WOD: “Heart of Glass”

For Time: 15 min cap

Buy In: 100 DUs

Then 3 rounds of:

9 Dead Lifts 185/125

6 Power Cleans 185/125

3 Shoulder to Overhead 185/125

Then cash out:

18 Bar MUs

heart of glass.jpeg

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Tuesday, May 29th, 2018

Gymnastics: HSWalks/Core

Complete the following in oder:

 

50 Straight Leg Sit ups

25’ HS walk

50 KB Pull Overs w feet in air (scale to feet on the ground if necessary)

25’ HS Walk

30 sec L-sit (Accumulated time)

25’ HS Walk

50 V-Ups

 

 

WOD: “Staying Alive”

For Time: (15 min cap)

40 Cal Row

40 American KB swings

40 Burpees over the Bar

40 Shoulder to Overhead 95/65

40/30 Cal Bike

 

-ROM WOD

staying alive.jpg

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Friday, May 25th, 2018

WOD: Daniel”

For Time: 35 mins cap 

50 Pull Ups

400m run

21 Thrusters 95/65

800m run

21 Thrusters 95/65

400, run

50 Pull ups

 

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.

 

"With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel."

 

The "Daniel" Hero WOD was first posted on crossfit.com as the workout of the day for June 15, 2006 (060615).

daniel.jpg

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Thursday, May 24th, 2018

Strength: Oly Day - Clean work

 

Every 75 seconds x 8 rounds; complete 5 burpees over the bar + Squat Clean

  • Build to a Heavy Single Squat Clean

 

 

WOD: “Zombie”

18 total mins

5 Periods of 2 mins each:

  • Each period complete 10 Dead Lifts, then max cals on bike with remaining time
  • Increase weight each round 185/125, 225/155, 255/175, 285/195, 315/215
  • Rest 2 mins between rounds
  • Score is total number of cals on bike
  •  
zombie.jpg

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Wednesday, May 23rd, 2018

Strength: Squats

Back Squat:

65% x 8

70% x 8

75% x 7

80% x 6

 

Front Squat:

60% x 5

65% x 5

 

WOD: “Wonderwall”

3 Squat Snatch 155/105

50 DUs

25 Wall Balls 20/14

6 Squat Snatch 145/100

50 DUs

25 Wall Balls

9 Squat Snatch 135/95

50 DUs

25 Wall Balls

wonderwall.jpeg

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Tuesday, May 22nd, 2018

Gymnastics: HS/Core

Complete the following in oder:

 

5-10 HSPUs (scale as needed)

50 V-Ups (scale to straight leg sit ups if necessary)

25’ HS walk

50 Russian Twists (scale to feet on the ground if necessary)

5-10 HSPUs

30 sec Hollow Hold (Accumulated time)

25’ HS Walk

 

 

WOD: “Creep”

17 min cap:

2 rounds of:

4 Power Cleans 185/125

4 Jerks 185/125

12 Pull Ups

 

Directly into:

 

2 rounds of:

8 Power Cleans 155/105

8 Jerks 155/105

8 CTBs

 

Directly into:

 

2 rounds of:

12 Power Cleans 135/95

12 Jerks 135/95

4 Bar MUs

creep.jpg

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Monday, May 21st, 2018

Strength: Squats

Back Squat:

65% x 8

70% x 7

80% x 6

85% x 5

 

Front Squat:

70% x 5

75% x 4

 

WOD: “Smells Like Teen Spirit”

13 min AMRAP:

40 Cal Row

35 TTBs

30 Burpee Box Jumps 24/20

25 HSPUs

teen spirit.jpg

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Friday, May 18th, 2018

WOD: “Forest”

 

4 RFT:

400m run

2 Dead Lifts 315/215

24 Wall Balls 20/14

14 Burpees over the bar

 

This is a tribute WOD for Forest, a 4 year old boy who recently passed away.

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