WOD Saturday June 23 2018

WOD Saturday June 23 2018

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. For TIme
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly - 1 Round = 400 Meter Run  / 30 Box Jumps / 30 Wall Balls
Helen - 1 Round = 400 Meter Run / 21 KB Swings / 12 Pull Ups

WOD Monday June 19 2018

WOD Monday June 19 2018

CrossFit

A. Warm Up

B. Row Technique

C. 16 Minute EMOM
1 - Row for calories
2 - KB Swings
3 - Run
4 - Rest

Office Yoga
12pm to 1245pm

WOD Saturday June 16 2018

WOD Saturday June 16 2018

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. Teams of 2 (One working one resting. Runs together)
20 Minute AMRAP of
12 Thrusters
200 Meter Run
12 Power Snatch
20 Burpee over Bar
12 Hang Squat Clean
200 Meter Run
12 Push Press
20 Burpee Over Bar

WOD Tuesday June 12 2018

WOD Tuesday June 12 2018

CrossFit

A. Warm Up

B. For Time
50 Double Unders (150 singles)
10 Burpees
40 KB Swings 53/35)
10 Burpees
30 Reverse Step DB Lunges (35/25)
10 Burpees
20 Pull Ups
10 Burpees
20 Pull Ups
10 Burpees
30 Reverse Step Lunges (35/25)
10 Burpees
40 KB Swings
10 Burpees
50 Double Unders

WOD Monday June 11 2018

WOD Monday June 11 2018

CrossFit

A. Warm Up

B. 15 Minute EMOM
DB Goblet Squat
DB Push Press
Box Jump
Row
Rest

Office Yoga
12pm to 1245pn

WOD Saturday June 9 2018

WOD Saturday June 9 2018

Lift
7am to 830am

CrossFit
830am to 930am

"D Day" Partner WOD

  • For Time (with a Partner)
  • Phase 1: "Overlord"
  • 1944 meter Row
  •  
  • Phase 2: "Airborne Drop"
  • 60 Pull-Ups
  • 300 meter Run
  •  
  • Phase 3: "Omaha Beach"
  • 6 50 meter Alternating Sled Drags
  • 300 meter Run
  •  
  • Phase 4: "Utah Beach"
  • 60 Weighted Push-Ups
  • 300 meter Run
  •  
  • Phase 5: "Gold Beach"
  • 60 Kettlebell Swings
  • 300 meter Run
  •  
  • Phase 6: "Sword Beach"
  • 60 Thrusters (45/35 lb)
  • 300 meter Run
  •  
  • Phase 7: "Juno Beach"
  • 60 Man-on-Fire Burpees
  • 300 meter Run

Each partner group will carry their kettlebell everywhere. The non-working partner will hold the kettlebell off the ground while the other partner works. Split up the work as needed, except the sled drags (alternate) and runs (run together).

The World War II operation code named Operation Overlord was conducted by 160,000 Allied Troops consisting of soldiers, sailors, and airman from the United States, Great Britain, and Canada. Over 5,000 ships and 13,000 aircraft deposited airborne and infantry troops across a 50 mile stretch of coastline in the Normandy region of France. The Allied Forces suffered 9,000 casualties; close to half (4,413) were fatalities. Of the fatalities, roughly 2,500 were American losses.

The amphibious invasion was preceded by the Airborne Assault of over 20,000 airborne troopers parachuted or landed in gliders behind enemy lines. The amphibious invasion was conducted across five beaches code named Omaha and Utah beaches were assigned to US Forces. Sword, Gold and Juno were assigned to British and Canadian Forces.

Phase 1 signifies the code name of the operation. 1944 meter Row signifies the year that the troops left England by boat across the channel. The 60/300 signifies the amphibious invasion kicked off at 6:30 AM.

WOD Friday June 8 2018

WOD Friday June 8 2018

CrossFit

A. Warm Up

B. For Time
40 Double Unders (120 singles)
40 Box Jumps 24/20
40 Double Unders
40 Knees to Elbows
40 Double Unders
40 Wall Balls
40 Double Unders
40 Push Press 75/55

Office Yoga
12pm to 1245pm

WOD Thursday June 7 2018

WOD Thursday June 7 2018

CrossFit

A. Warm Up

B. 4 Rounds
400 Meter Run (2 x 200 meter run)
10 Pull Ups
10 DB Thrusters

WOD Wednesday June 6 2108

WOD Wednesday June 6 2108

CrossFit

A. Warm Up

B. Deadlift/Ring Row
Every 2 minutes for 7 sets

C. For Time
Deadlift  2 - 4 - 6 - 8 - 10 225/155
HSPU  10 - 8 - 6 - 4 - 2

Tuesday June 5 2018

Tuesday June 5 2018

CrossFit

A. Warm Up

B. 5 Rounds of
12 KB Swings 53/35
50 Double Unders
12 Power Snatch 75/55

WOD Monday June 4 2018

WOD Monday June 4 2018

CrossFit

A. Warm Up

B. Back Squats
Every 2 minutes for 5 sets

C. 5 Rounds of
6 Push Press 115/80
9 Hang Power Cleans 115/80
12 Wall Balls

Office Yoga
12pm to 1245pm

WOD Saturday June 2 2018

WOD Saturday June 2 2018

Lift
7am to 830am

CrossFit
830am to 930am


A. Warm Up

B. Teams of 2
3 Rounds of

24 Wall Balls
14 HSPU
6 Rope Climbs

3 Rounds of
10 Deadlifts 275/185
100 Double Unders

30 - 20 - 10 of
Pull Ups
Push Press 95/65