MLK Day 1-21-19

HERO WOD
“Zachery Tellier”
namesake photo
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

Friday 1-18-19

Warm up

Barbell Snatch Warm up

Strength

10min EMOM

1 Squat Snatch

Add weight every 2min

*scale to a Power Snatch or Hang Power

WOD

“Karabel” (Karen+Isabel)

10 RFT

3 Power Snatches (135/95)

15 WB (20/14)

22min Time cap

Thursday 1-17-19

Strength

Bench

10-8-6-4-2

Heavy as possible every set

WOD

10-9-8-7-6-5-4-3-2-1

DL (225/155)

Pull-ups (RX+ C2B)

Wednesday 1-15-19

Strength

Back Squat

15-8-3-3-3

Go 80% or greater on 3×3’s

WOD

10min AMRAP

18 DB Snatches (50/35)

100m Plate Run (45/25)

Tuesday 1-15-19

Strength

Strict Press

8-8-8-8-8

Work to Heavy set

WOD

For Time

20 Power Cleans (155/115)

50 DU’s

30 Knees to Elbows

50 DU’s

20 Power Cleans (155/115)

Cashout– Lateral raises 3×10 and weight Dips 3×5

Monday 1-14-19

CF4P Benchmark WOD

For Time

*note any scaling for retest purpose

For Time

500m Row

20 Pull-ups

20 DL (225/135)

20 Sit-ups

20 WB (20/14)

20 Burpees

20 KBS (62/35)

400m Run

Friday Open Season Practice 1-11-19

Skill

Warm up for Heavy Clean and Jerk

15min

*Work up to 75% of goal for 15.a

WOD

Open WOD 15.1

9min AMRAP

15 T2B

10 DL (115/85)

5 Power Snatches (115/85)

Then, 15.a

6min to establish 1RM Clean and Jerk

Thursday 1-10-19

Skills

Pull-ups

8min EMOM

15sec of Work/ 45 sec of rest

Measure= ME Total Pull-ups

Partner WOD

20min AMRAP

Alternating movements

Cal Row (20/15)

15 Bench Press (135/95)

10 Burpee Box Jumps

Cashout– 50 Sit-ups for Time

Wednesday 1-10-19

Strength

Push Jerk/ or Split Jerk

1-1-1-1-1…

20min to establish 1RM

WOD

4RFT

5 Squat Cleans (155/105)

3 Wall Walks (RX+ 9 HSPU’s)

1 Rope Climb

Tuesday 1-8-19

Skill

“Flight Simulator”

DU’s unbroken

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

10min to see how far you can get….

Half Simulator for scale….

WOD

15 min AMRAP

200m Run

7 T2B

10 Burpees