Wednesday, August 31, 2016

Thursday, 1 September


SKILL:
15 minutes Rope Climb Work

If already proficient, work 5 sets of quick doubles.  Practice getting on the rope immediately for the second climb.

WOD:
Complete** 1600m Run, 80 pistols, and 60 ring dips

**break work however you want

Tuesday, August 30, 2016

Wednesday, 31 August


With a partner:
4 rounds each:
15 Box Jump (20/24")
5 HSPU
20 Wipers (35/45#)

While Partner 1 completes a round of work, Partner 2 completes AMRAP Manmaker Thrusters (25/35#).  Switch and continue until each partner has completed four rounds of work.

Record two scores:  total time and total reps of manmaker thrusters

Monday, August 29, 2016

Tuesday, 30 August


WOD:
"Josh"
21 OHS (65/95#)
42 Pull-ups
15 OHS
30 Pull-ups
9 OHS
18 Pull-ups

last completed 1 September 2015

SSG Joshua Hager, United States Army, was killed February 22, 2007, in Al Ramadi, Iraq

Sunday, August 28, 2016

Monday, 29 August


1 RM Thruster (from rack)
last found May 3, 2016

WOD:
100 DU*
50 Sit-ups
20 KBS (1.5/ 2pd)
100 DU
20 KBS (1.5/ 2pd)
100 DU

*Not to exceed 3 minutes per set.  Modification: 3 minutes of DU attempts.





Friday, August 26, 2016

Saturday, 27 August


31 Heroes WOD:

Partner 1 completes 400m Sandbag Run (25/45#)
Partner 2 continuously works through the following:
8 Thruster (105/155#)
6 Rope Climb (15')
11 Box Jump (24/30")

When Partner 1 completes run, trade places and pick up where Partner 2 left off.

Continue for 31 minutes to complete AMRAP.

From https://www.31heroes.org/wod/:
"On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.
The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. For the athletic community, this is our moment of silence. This is how we remember. This is how we come together to support those who’ve fought for us. The 31Heroes WOD is more than a workout. This is a mission to give back to those who’ve given their all."


Thursday, August 25, 2016

Wednesday, August 24, 2016

Thursday, 25 August


"Elizabeth"
21 - 15 - 9
Power Clean (95/135#)
Ring Dip

last completed 3 February

Tuesday, August 23, 2016

Wednesday, 24 August


Run 1 Mile as fast as possible

(last completed 21 April)

WOD:
4 rounds, with 1 minute rest:
Using 80% of your heaviest snatch weight, complete:
1 Power snatch
1 Squat snatch
1 Power clean
1 Squat clean
3 Push jerk



Monday, August 22, 2016

Tuesday, 23 August


WOD:
2 rounds, with 1000m recovery row between:
40 Slam Ball (20/30#)
50 Knee to Elbow
100 Double Under




Sunday, August 21, 2016

Monday, 22 August


"Karen"
150 Wall Balls (14/20# to 10' target)

After "Karen," complete 1 mile cool-down run

last completed 21 April



Friday, August 19, 2016

Saturday, 20 August


"Bulger"

10 rds:

150m Run
7 Chest to Bar pull-ups
7 Front Squat (95/135#)
7 HSPU

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, AB, died July 3 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.

Cpl. Bulger is survived by his wife Rebeka and daughters Brookelynn and Elizabeth.

Last completed 22 August, 2015

posted on crossfit.com 19 October 2010 

Thursday, August 18, 2016

Wednesday, August 17, 2016

Thursday, 18 August


FIGHT GONE BAD!!

Last completed 27 April, 2016




Tuesday, August 16, 2016

Wednesday, 17 August


SKILL:
10 minutes work on HS Walk

WOD:
With 85% of your 1RM Squat Clean, complete:
5 rounds:
1 Power Clean
2 Front Squat
30 second rest

Immediately, with same weight, complete:
4 rounds:
5 Back squat
50 DU
30 sec rest



Monday, August 15, 2016

Tuesday, 16 August


"Cindy"
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Air squats

last completed 27 February, 2016

Sunday, August 14, 2016

Monday, 15 August


1RM Strict Press (last found 25 April, 2016)

Complete 5 rounds (not for time):
3 OHS (heavy triple, from rack)
5 Strict Deficit HSPU



Friday, August 12, 2016

Saturday, 13 August


"Walsh"
4 rounds:
22 Burpee Pull-up
22 Back Squat (135/185#)
200m Run with Plate Overhead (25/45#)

U.S. Army First Lieutenant Johnathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device.  He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.

posed on crossfit.com October 20, 2013

Thursday, August 11, 2016

Wednesday, August 10, 2016

Thursday, 11 August


WOD:
4 rounds:
20 Chest to Bar Pull-up
400m Run
20 OHS (65/95#)

Tuesday, August 9, 2016

Wednesday, 10 August


SKILL:
Complete the following complex 5 times, with increasing weight each time:
Power clean, Hang power clean, Squat clean, Hang squat clean.
Aim to complete complex at 75-85% of 1RM Squat Clean

WOD:
3 rounds:
500m Row
3 Rope Climb
15 Burpee




Monday, August 8, 2016

Tuesday, 9 August


"D.T."
5 rounds
12 Deadlift (105/155#)
9 Hang Power Clean
6 Push Jerk

last completed August 13, 2015




Sunday, August 7, 2016

Monday, 8 August


"Annie"
50 - 40 - 30 - 20 - 10
Double Under
Sit-up

last completed 25 January

After "Annie," complete 5 x 3 Back Squat at 75-85%




Friday, August 5, 2016

Saturday, 6 August


"Roy"
5 rounds:
15 Deadlift (155/225#)
20 Box Jump (20/24")
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009, in Nimroz Province, Afghanistan, while supporting combat operations.  He is survived by his wife Amy and three children: Michael, Landon, and Olivia.

posted on crossfit.com 27 July, 2010 

Last completed at Phalanx CrossFit on Saturday, 8 August, 2015. 

Wednesday, August 3, 2016

Thursday, 4 August


10 minutes Double Under Work
Work on unbroken sets in increasing increments of 5.  Complete 5 unbroken, 10 unbroken, 15 unbroken, etc... If you get to 50 unbroken, begin decreasing sets.

WOD:

4 rounds:
200m Run
20 Pistols
15 Toe to Bar
15 Thrusters (65/95#)





Tuesday, August 2, 2016

Wednesday, 3 August



Squat Clean
5 - 5 - 3 - 3 - 1
Power Snatch
3 - 3 - 2 - 2 - 1


Monday, August 1, 2016

Tuesday, 2 August


AMRAP Front Squat @ 75%, 65%, 55%
Rest 2 minutes between sets

WOD:

4 minute AMRAP:
10 Box Jump (20/24")
10 Push-up

2 minute rest

4 minute AMRAP:
5 Heel Clickers
5 HSPU
2 minute rest

4 minute AMRAP:
30 DU
15 KBS (1/1.5 pd)