Saturday 07.15.17

9:15am Team WOD
2:00 on, 2:00 off
During “off” phase, partner does “resting” exercise (each partner does each exercise for 2:00 then switch)

KB Swings (C: 70/53; P: 53/35; F: 40/25) – jump rope (DU or SU)
1:00 rest
Box jumps (30/24; 24/20; 20/16) – plank hold
1:00 rest
Wall shots (30/20; 20/14; 16/12#) – plate pinch hold (25/15#)
1:00 rest
Row for distance – wall sit
1:00 rest
Push ups – plank to push up
1:00 rest
Thrusters (135/95; 95/65; 75/55#)- OH plate hold (45/35#)

10am Hero WOD
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.

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

10:00am Cardio WOD
13 DB walking lunge steps (per leg)
Then, 10 rouds of
10 pull ups + 100m sprint
Then, 13 DB walking lunges per leg

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Friday 07.14.17

Warm Up
Run 1 Mile

Strength
Strict Press 10×2 AHAP

MetCon
AMRAP 20 Minutes
Run 200m
1 Legless Rope Climb

E: 5 jumping pull ups
F: rops climb from seat to stand or 5 asst kipping pull ups
P: 1 rope climb or 5 strict pull ups (can alternate)
C: as written

Pick a version of the WOD that will keep your people moving. We’d like to see over 10 rounds on this piece.

After party:
Core – 2:00 accumulated in v-up position
CE – 8 Rounds :30 on :30 off Max Distance Waiter’s Walk. Switch hands each interval You choose DB/KB weight. Focus should be on positioning of the. body.

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Thursday 07.13.17

Warm Up
100 Double Unders
then
3 rounds
10 PVC Pass Throughs
10 PVC OHS

Strength
EOMOM for 14 Minutes = 1 Full Snatch + 2 Hang Squat Snatch AHAP. Weight can move up and down across seven sets.

MetCon
“Jack”
AMRAP 20 Minutes
10 Push Press
10 KB Swings
10 Box Jumps

E: 55/35#; 30/20# Russian swings; 12/45# plate
F: 65/45#; 30/20#; 16/12”
P: 75/55#; 40/25#; 20/16”
C: 115/75#; 53/35#; 24/20”

For this HERO WOD, try to get people at a weight that gives them no excuse to rest at all for 20:00. This should feel like Cindy!

After party:
Core – stretch & mobility
CE – Row 1k x 3; Rest 3:00

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Wednesday 07.12.17

Warm Up
AMRAP 6:00
5 Pull Ups
10 Air Squats
15 Calorie Row

Strength
Sumo Deadlift 10×3 @ 65% of 3RM. Speed Work. No Bounce – Silent

MetCon
“Pennies 2.0”
12 Muscle Ups
12 Hang Squat Cleans
Run 800m
12 Muscle Ups
12 Hang Squat Cleans
Run 800m
12 Muscle Ups
12 Hang Squat Cleans

E: 6545#; 12 jumping pull ups
F: 75/55#; 4 sets (3 band asst pull ups + 3 push ups)
P: 115/75#; 4 sets (3 pull ups + 3 ring dips)
P+ 135/95#; banded bar or ring transitions
C: 185/125#; bar
C+: 225/155#; ring

New “Pennies” WOD. This will need SIGNIFICANT scaling for 90%+ of your athletes. Time domain is 15-20:00. Only let the beasts at your gym try to attempt this RX.

After party:
Core – 4 x :30 active shoulder hangs w core tight
CE – AMRAP 12 Minutes: 2 x (30 Double Unders, 10 Toes to Bar), rest :60

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Tuesday 07.11.17

Warm Up
3 Steady Rounds
10 Light RDLs
10 Push Ups
Run 200m

Strength
Power Clean and Push Jerk 5×5 @ 75%+. Complete Reps in Singles Rest 2 Mins between sets (heavier than last time)

MetCon
For Time
50 Wall balls
50/35 Calories Row
50 Power Snatch

E: reps 30; cals 40/25 @ 14/10#; 55/35#
F: 14/10#; 55/35#
P: 16/12#; 65/45#
C: 20/14#; 75/55#

After party:
Core – 3 x 15 GHD back extensions
CE – Axle Bar Deadlift 5×6 AHAP w/Double Overhand Grip

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Monday 07.10.17

Warm Up
2:00 of Couch Stretch each side
-then-
40 calories on the Rower

Strength
Box Squat 6×3 @ 80%+

MetCon
10 Rounds
8 Back Rack Lunge Steps
8 Bar Facing Burpees

E: 55/35#
F: 65/45#
P: 75/55#
C: 95/65#

After party:
Core – 3 x 20 Russian twists
CE – Run 200m x 6; Rest :60

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Sunday 07.09.17

Open Gym 10am – 12 noon

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Saturday 07.08.17

9:15am Team WOD:
AMRAP in 20:00 – athletes work together
1, 2, 3, 4, 5, 6….
Athlete 1: power clean + front squat
Athlete 2: burpee box jump

Athlete 1 does 1 power clean + 1 front squat while athlete 2 does 1 burpee box jump
Athlete 2 does 2 power clean + 2 front squat while athlete 1 does 2 burpee box jump
Athlete 1 does 3 power clean + 3 front squat while athlete 2 does 3 burpee box jump
Athlete 2 does 4 power clean + 4 front squat while athlete 1 does 4 burpee box jump
And so on…..

F = 65/35; 16/12
P = 95/65; 20/16
C = 135/95; 24/20

10:00am Hero WOD
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Nate
AMRAP in 20:00 = 2 mu, 4 hspu, 8 kb (70/53)

10:00am Cardio WOD
Nate w/KB max load 20/35#

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Friday 07.07.17

Warm Up
3 Steady Rounds
12 Goblet Squats w/ pause in bottom
15 Push Ups

Strength
Box Squat 10×2 @ 52.5-62.5%. Speed Work; Rest :30-:60

MetCon
AMRAP 8 Minutes
3 Ring Muscle Ups
5 Thrusters

E: ring MU transitions; 35/15#
F: ring MU transitions; 55/35#
P: bar; 75/55#
C: 115/75#

After party:
Core – 3 x 10 bb good mornings
CE – 3 Rounds: 3 Rope Climbs 15′ + 75 Double Unders, Rest :60

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Thursday 07.06.17

Warm Up
3 Rounds
:60 Goblet Squat Hold
Run 200m
20 Sit Ups

Strength
Sumo Deadlift 5×3 As Heavy As Possible No Bounce – Silent

MetCon
4 Rounds
10 Power Cleans
30 Air Squats
60 Double Unders

E: 65/45#; SU
F: 75/55#; 2x SU
P: 125/75#; DU or 3x SU
C: 155/105#

After party:
Core – 3x bay-to-bay alligator walks
CE – 3 Rounds: Run 400m + 15 Strict Ring Dips; Rest 2:00

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