Tuesday, September 12th “Cement Mixer”

Tuesday, September 12th

OPEN – PERFORMANCE – FITNESS
“Cement Mixer”
7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar-Knees to chest-Weighted sit ups

 

Open Training-

1. Core Conditioning
Odd Object walk-Farmer carry bars or KB or KB Goblet Carry

(ask coach for distance and rounds)

2. Gymnastics Conditioning (modify reps as necessary)
21 Strict Handstand Push-ups
rest 1 min
21 Strict Handstand Push-ups
rest :45
18 Strict Handstand Push-ups
rest :30
15 Strict Handstand Push-ups
rest :15
12 Strict Handstand Push-ups

3. Odd Object Conditioning
For Time:
30 Dumbbell Snatches (Heavy)

 

Monday, September 11th “Remembered”

Monday, September 11th

“Remembered”

Teams of 2

2001 meter row buy in

then 10 rounds (Divide as a team)

9-Strict pull ups

11-Push press (135/95)

cashout 2977 meter row

post time to board

 

Open Training-

1. Snatch
60%/2
70%/2
75%/2
80%/2
85%/1

2. Snatch Grip Deadlift
(90%/5)5

3. Back Squat Day 13 4×4@86%

4. Gymnastics Conditioning

Ring Muscle up skill time

Friday, September 8th “Hot Tamale”

Friday, September 8th

OPEN

“Hot Tamale”
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Clean & Jerks (115/75)

For Time

PERFORMANCE & FITNESS

“Hot Tamale”
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Clean & Jerks (95/65)

For Time

 

Open Training-

1. Power Clean + Power Jerk
60%/3
70%/3
(75%/3)2

2. Clean Grip Dead Lift
(85%/5)5

3. Front Squat Day 12

4. Gymnastics Conditioning

Strict Deficit Handstand Push-ups:
6 Strict
rest 1:00
5 Strict
rest :45
5 Strict
rest :30
4 Strict
rest :15
3 Strict

Thursday, September 7th “Walking Dead”

Thursday, September 7th

“Walking Dead”

OPEN
“Walking Dead”
AMRAP 15:
60 Double Unders
30- Lunges
15 Deadlifts (225/155)

 
PERFORMANCE
“Walking Dead”
AMRAP 15:
60 Double Unders
30- Lunges
15 Deadlifts (185/135)

 
FITNESS
“Walking Dead”
AMRAP 15:
120 Single Unders
30-lunges
15 Deadlifts (155/105)

 

Open Training-

Make up from earlier in the week

 

Wednesday, September 6th “Drax the Destroyer”

Wednesday, September 6th

“Drax the Destroyer”

OPEN & PERFORMANCE
“Mighty Mouse”
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row or 20/15 cal bike/ski erg
30 Toes to Bar
FITNESS
“Mighty Mouse”
AMRAP 18:
30 Thrusters (75/55)
30 Box Jumps (24/20)
30/21 Calorie Row or 20/15 cal bike/ski erg
30 Toes to Bar

Open Training-

1-Strict HSPU technique time

2-Power Snatch
60%/3
70%/3
(75%/3)2

Monday, September 4th Labor Day with Hero WOD’s!

Monday, September 4th

Labor Day we will be running all classes as scheduled. We have 3 Hero WOD’s to choose from- “Dunn”, “Rich”, or “Clovis”

Dunn

Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump 20-in. box

Post rounds completed to comments.

Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

 

Rich

For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.

Post time to comments.
U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

 

“Clovis”

10 mile run

150-burpee pull ups

for time (Divide as necessary)

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

Saturday, September 2nd Partner Day!

Saturday, September 2nd

Partner Day!

400 Meter Run, 80 Wallballs (20/14)
400 Meter Run, 70 KB Sumo DL HP
400 Meter Run, 60 Hand Release push ups
400 Meter Run, 70 KB Sumo DL HP
400 Meter Run, 80 Wallballs (20/14)

*Divide work evenly, including Run

post team time to the board

 

Open Training-

1. Run Conditioning (ask coach)

2. Legless Rope Climbs
6 Reps
rest 2 min
5 Reps
rest 1:30
4 Reps
rest 1 min
4 Reps
rest :30
3 Reps

3. Bulid to Heavy set of 3 Power clean+3 front squat+3 push jerk

 

Friday, September 1st “Amanda”

Friday, September 1st

OPEN
“Amanda”
For Time:
9-7-5
Ring Muscle Ups
Squat Snatch (135/95)
PERFORMANCE
“Amanda”
For Time:
12-9-6
Burpee Chest to Bar Pull-ups
Power Snatch (115/80)
Overhead Squats (115/80)

 

FITNESS
“Amanda”
For Time:
15-12-9
Burpees
Pull-ups
Power Snatch (95/65)

Open Training-

1- Build to a heavy Clean and Jerk

2-Clean deadlift 4×2 at 110%

3-Strict HSPU/ Deficit HSPU training

6 Strict
rest 1:00
5 Strict
rest :45
4 Strict
rest :30
4 Strict
rest :15
3 Strict