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Tuesday, August 21st, 2018

Skill Work: 12 mins

Choose a moderate weight DB(s)

50’ Walking lunge

50’ Walking Lunges w DBs in each hand by your side 

50’ Walking Lunges w DBs in front rack

50’ Single arm DB overhead walking Lunges (25’ left, 25’ right)

50’ HS Walk (5 wall walks or HS Walk practice for 2 mins)

 

 

WOD: “Custard Pie” AKA “Complex Fran”

For time: 15 min cap

7 Bar MUs

7 CTBs

7 Pull Ups

21 Thrusters 95/65

5 Bar MUs

5 CTBs

5 Pull Ups

15 Thrusters 95/65

3 Bar MUs

3 CTBs

3 Pull Ups

9 Thrusters 95/65

custard pie.jpg

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Monday, August 6th, 2018

Strength:

Level 1

  1. Push Jerk
    1. 4 x 4 best weight with good form
  2. Behind the neck Push Jerk
    1. 4 x 4 best weight with good form

 

    Level 2

  1. Behind the Neck Split Jerk
    1. 2 x 3 x 65% (2 sets of 3)
    2. 2 x 2 x 70%
  2. Split Jerk
    1. 2 x 3 x 65%
    2. 2 x 2 x 70% 

 

 

WOD: “In My Time of Dying”

12 min AMRAP:

3-6-9-12-15-18-21-24…

HSPUs

Power Snatch 95/65

Box Jumps 24/20

im my time of dying.jpg

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Friday, August 17th, 2018

WOD: “Hammer”

5 RFT: 21 mins cap

5 Power Cleans 135/95

10 Front Squats

5 Shoulder to Overhead

20 Pull Ups

 

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

 

He is survived by his wife Milea; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

hammer.jpg

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Thursday, August 16th, 2018

Strength: Oly Day - “Big Clean Complex”

 

3 rounds of:

High Hang Squat Clean (pockets) + Hang Squat Clean (knees) + Squat Clean (floor) + Push Press +

High Hang Squat Clean (pockets) + Hang Squat Clean (knees) + Squat Clean (floor) + Push Jerk +

High Hang Squat Clean (pockets) + Hang Squat Clean (knees) + Squat Clean (floor) + Split Jerk

 

  • Increase weight each round
  • Must complete all 12 movements without letting go of the bar

 

 

WOD: “Edward Murdstone”

3 RFT: 15 min cap

20 TTBs

16 HSPUs

6 Snatches 135/85

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Wednesday, August 15th, 2018

Strength: Over Head Squats

    Level 1 (beginner/novice)

  1. Jerk Grip Behind the neck strict press
    1. 4 x 4 best weight with good form
  2. OHS
    1. 4 x 4 best weight with good form

 

    Level 2 (intermediate/advanced)

  1. OHS
    1. 8 x 60%
    2. 6 x 70%
    3. 4 x 75%
    4. 3 x 80%
    5. 8 x 50%

 

 

WOD: “Betsey Trotwood”

21 mins total time:

3 min AMRAP:

50 DUs

20 DB Snatch 50/35

 

rest 3 mins

 

3 min AMRAP:

20/15 Cal Bike

20 Thrusters 95/65

 

rest 3 mins

 

3 min AMRAP:

50 DUs

20 Thrusters 95/65

 

rest 3 mins

 

3 min AMRAP:

20/15 cal bike

20 DB Snatch 50/35

 

  • 1 DU = 2 Singles = 10 Cal Bike
  • Score each AMRAP as total reps completed
  • Score is total reps for all four AMRAP
  •  

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Tuesday, August 14th, 2018

Gymnastics: (HSPU)

Complete 3 rounds for quality:

12/7 Push Ups

5 Pike Push Ups

10 Sec HS Hold

5-10 HSPUs

15 sec Hollow Hold

  • rest as needed between rounds

 

WOD: “Wilkins Micawber”

2 RFT: 15 min cap

10 Power Cleans 185/125

20 Box Jumps 24/20

25 Dead Lifts 185/125

40 Wall Balls 20/14

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Monday, August 13th, 2018

 Strength: Jerks

Level 1 (beginner/novice)

  1. Push Press
  1. 4 x 4 best weight with good form (try to increase weight each set)
  1. Push Jerk
  1. 4 x 4 best weight with good form (increase weight only with good form)


Level 2 (intermediate/advanced)

  1. Push Jerk
  1. 2 x 2 x 60%
  2. 2 x 3 x 70% (2 sets of 3)
  1. Split Jerk
  1. 3 x 60%
  2. 3 x 65%
  3. 2 x 3 x 70%


WOD: “Peggotty”

20 min total time:

4 min AMRAP:

24/20 Cal Row

24 Burpees Over the Erg

Max Pull Ups


Rest 4 Mins


4 Min AMRAP:

21/18 Cal Row

21 Burpees Over the Erg

Max CTBs


Rest 4 Mins


4 Min AMRAP:

18/15 Cal Row

18 Burpees Over the Erg

Max Bar MUs


  • Each AMRAP scored separately.
  • The score for each AMRAP is only the number of Pull ups, CTBS or Bar MUs completed during that 4 mins AMRAP.

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Friday, August 10th, 2018

WOD: “Saman”

8 RFT: (30 min cap)
13 Dead Lifts 185/125

17 Wall Balls 20/14

400m run

 

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.

 

On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.

 

Coaches at Crossfit Chiang Mai created this "Saman" hero WOD in his honor. The workout explained is:

- 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km

- 13 for the boys and their coach

- 17 for the how long they were trapped inside the cave

saman3.png

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Thursday, August 9th, 2018

Strength: Oly Day - Snatch Balance from the rack, find heavy single in 9 mins EMOM.

 

9 min EMOM: 

Increase weight each minute. Each minute, you get a maximum of 2 attempts. 

 

 

WOD: “Friends”  

For Time:

30 Cal Row or Bike

9 Snatch 135/85

20 Cal Row or Bike

7 Snatch 155/100

10 Cal Row or Bike

5 Snatch 175/110

  • Any type of snatch is acceptable
  •  
friends.jpg

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Wednesday, August 8th, 2018

Strength: Dead Lifts

Find 1RM Dead Lift in 20 mins

 

WOD: “Seinfeld”

For Time:

21 Thrusters 115/75

63 DUs

15 Thrusters 115/75

45 DUs

9 Thrusters 115/75

27 DUs

3 Thrusters 115/75

9 DUs

seinfeld-finale-1507554137.jpg

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Monday, August 6th, 2018

Gymnastics:

Complete 3 rounds for quality:

10 Ring Rows

10 Kipping/Butterfly Pull ups

5 Strict Pull Ups

  • Complete 15 Sit Ups after each round

 

 

WOD: “Cheers”

16 min total time

Part A. 

For Time: 6 min cap

10-8-6-4-2

AKBs 70/53

Box Jumps 24/20

 

Rest 4 mins

Part B. 

For Time: 6 min cap

10-8-6-4-2

TTBs

HSPUs

 

  • 2 separate scores
  • Add 1 sec for every rep not completed within cap
cheers.jpg

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Friday, August 3rd, 2018

WOD: “Klepto”

4 RFT: (28 min cap)

27 Box Jumps 24/20

20 Burpees

11 Squat Cleans 145/100

 

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Mileitary trainee. 

 

He is survived by his wife Susie, daughter Elizabeth, and son David. 

klepto.jpg

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Thursday, August 2nd, 2018

2 Rounds:

3 Power Clean from Knees

3 Power Cleans from Pockets

3 Front Squats

3 Push Jerks

2 Split Jerks

 

Strength: Oly Day - (Power Clean + Front Squat + Jerk) x 1 per minute

 

9 min EMOM: 

Min 1: 65% x 1

Min 2: 65% x 1

Min 3: 65% x 1

Min 4: 70% x 1

Min 5: 70% x 1

Min 6: 70% x 1

Min 7: 75% x 1

Min 8: 75% x 1

Min 9: 75% x 1

 

WOD: “Maldives”

7 RFT:

3 Bar MUs

5 Power Cleans 155/105

7 Burpees over the Bar

Maldives.jpg

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Wednesday, August 1st, 2018

Strength: Dead Lifts

3 x 8 at 50%

3 x 5 at 60%

 

 

WOD: “Jodhpur”

16 total mins

Part A.

4 min AMRAP:

40/30 cal row

Max Wall Balls

  • Score is total number of Wall Balls

 

  • rest 4 mins

 

Part B.

For Time: (8 min time cap)

40/30 Cal Row

80 Wall Balls

  • Score is time to complete

 

(2 separate scores)

Jodhpur.jpg

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Tuesday, July 31st, 2018

Gymnastics:

Complete 3 rounds for quality:

10 Ring Rows

10 Kipping/Butterfly Pull ups

5 Strict Pull Ups

  • Complete 15 Sit Ups after each round

 

WOD: “Manuel Antonio”

For Time:(18 min cap)

120 DUs

400m run

50 DB Thrusters 50/35

400m run

120 DUs

manuel-antonio-destination-manuel-antonio-beach-1.jpg

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Monday, July 30th, 2018

Strength: Strict Press

4 x 8 @ 50%

 

Z-Press: 2 x 10 with the bar

 

 

WOD: “Siem Reap”

13 Min AMRAP:

3-6-9-12-15-18-21-24…

HSPUs

Hang Power Snatch 95/65

siem reap.jpg

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Friday, July 27th, 2018

WOD: “Michael Camelo Jr.”

20 min AMRAP:

5 Squat Clean Thrusters 135/95

31/19 Push Ups

20 Box Jumps 24/20

18 American KBs 53/35

 

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.”

Screen Shot 2018-07-22 at 9.16.12 PM.png

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Thursday, July 26th, 2018

Strength: Oly Day - Hang Snatch Double (power or squat acceptable)

 

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: “Callisto”

3 rounds of 4 mins / 4 min rest

R1. 4 min AMRAP:

21/15 Cal Row

21 HSPUs

21 DB Snatches 50/35

 

R2. 4 min AMRAP:

15/10 Cal Row 

15 HSPUs

15 DB Snatches 50/35

 

R3. 4 min AMRAP:

9/6 Cal Row

9 HSPUs

9 DB Snatches 50/35

Callisto.gif

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Wednesday, July 25th, 2018

Strength: Dead Lifts

Work up to 1 rep at 95%

 

Then Dead Lift on a 1-2” riser:

70% x 6, (not touch and go)

 

WOD: “Io”

12 Min AMRAP:

3-6-9-12-15-18-21-24…

Wall Balls 20/14

CTBs

Power Snatch 95/65

Io.jpg

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