Friday 2-1-19
WOD
“Fran”
21-15-9
Thrusters
Pull-ups
Cashout– Row 2000m for Time
RX+ = Frantasy Land
21-15-9
Thrusters (95/65)
Pull-ups
15-12-9
Thrusters (115/80)
C2B
12-9-6
Thrusters (135/95)
Bar MU’s
Archive for month: January, 2019
Thursday 1-31-19
Strength
Bar cycle/ Push Jerk (no feet)
8-8-8-8-8…
*bar must stay moving, no rest at top or bottom.
Partner WOD
Complete in order…
1000m Row/ plank
100 KBS (53/35)/ rig hang
80 Pushups/ Wall Sit
60 Hang Power Clean (135/95) / plank
40 T2B / Wall Sit
100m tire flip
Wednesday 1-30-19
Strength 1
Squat Snatch
Every 90sec (10 Rounds) EMOM format
1 @ 75-85% – stay at same weight entire EMOM
Strength 2
Back Squat
10-2-2-2-2-10
AHAP each set
Tuesday 1-29-19
Skill
Run
400m x 4
Rest 1min rest between sets
WOD
2 Rounds of….
2 min of WB (20/14)
2 min of Burpees
2 min of sit-ups
2 min Bench Press (135/95)
Rest 1min
Measure= Total Reps
Monday 1-28-19
Strength
Clean Complex
Power Clean + squat Clean (Touch and go) + Floating Squat Clean (below knees) + FS
*must not put bar down/ work up to a Heavy set. 6-8 sets.
WOD
15min AMRAP
15 Pull-ups
30 DU’s
3 DL (315/205)
Friday 1-25-19
Strength
Strict Press
5-5-5-5-5
WOD
For Time
21 OHS (95/65)
100m run
Rest 1min
21 Thrusters (115/85)
100m run
Rest 1min
21 Squat Cleans (135/95)
Run 100m
Rest 1min
21 HSPU’s (scale=Pushups/ or Knees on Box inverted HSPU’s)
Run 100m
20min Time cap
Thursday 1-24-19
Skill
Gymnastic Complex
10min EMOM
Min 1 =1 Kipping Pull-up + 1 T2B
Min 2 =2 Kipping Pull-up + 2 T2B
Etc..
Goal maintain Kipping motion through out.
Add 1 rep to each every minute until unable to complete and work your way back down. Minimum of 10min.
Scale = 1 kip + 1 Knee to waist, 2 kip + 2 Knees to waist, etc..
WOD
2RFT
40 KBS (62/35)
30 Box Jumps (24/20)
20 Burpees
2 Bar Muscle ups
(Scale 10 Pull-ups)
Wednesday 1-23-19
Warm up
Dynamic/ Fun game/ BB warm up
WOD
22min AMRAP
5 Power Cleans (185/115)
6 FS (185/115)
400m Run
1 Rope Climb
Tuesday 1-22-19
Strength
DL
8-8-8-8-8
Must be Touch and go. Work to a Heavy set.
WOD
21-15-9
S2OH (135/95)
DU’s
Pull-ups
MLK Day 1-21-19
HERO WOD
“Zachery Tellier”
Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.
The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.
Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.
After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.
“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”
Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.
The workout was first posted by CrossFit DC (Washington D.C., USA) on May 27, 2009. The original post said Zach “basically lived on [Coach] Chris Rutynas’ couch for months at a time. If you noticed Chris pushing even harder than usual [during this WOD], its because he knew what this was 10 Burpees
10 Burpees
10 Burpees
25 Pushups
10 Burpees
25 Pushups
50 Lunges
10 Burpees
25 Push ups
50 Lunges
100 sit-ups
10 Burpees
25 Pushups
50 Lunges
100 sit-ups
150 Air Squats