WOD Friday August 23 2109

WOD Friday August 23 2109

Yoga Fusion
315pm to 4pm

CrossFit

The 5pm CrossFit Class returns tonight.

A, Warm Up

B, 3 Rounds of 2 Minute Stations
No Rest between Stations
60 Seconds Rest between Rounds

Station # 1 – 500 Meter Row (rest remaining time)

Station # 2 – 15 Wall Balls then
                             Max Burpees in remaining time

Station # 3 – 200 Meter Run then
                             Max Double Unders in remaining time

Station # 4 – 15 DB Deadlifts 50/35
                             Max Box Jumps Remaining Time

WOD Thursday August 22 2019

WOD Thursday August 22 2019

CrossFit

A, Warm Up

B, Tempo Back Squat
(30X2) every 90 seconds for 5 sets of 3 reps

C, For Time
400 Meter Run
25 Air Squats (butt to ball)
50 Russian KB Swings 53/35
25 Air Squats
50 Russian KB Swings
25 Air Squats
400 Meter Run

Wednesday August 21 2019

Wednesday August 21 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, 10 Minute EMOM of
Minute 1 - Tempo DB Bench Press (30X1)
Minute 2 - 10 Slow Alternating Death March (5rt/lt)

C, 15 Minute AMRAP of
5 Box Jump 24/20
10 Single Arm DB Hang Power Clean and Jerk 50/35 (5rt/lt)
20 Double Unders (60 Singles)

WOD Tuesday August 20 2019

WOD Tuesday August 20 2019

CrossFit

A, Warm Up

B, Push Press
Build to a Heavy est of 3 over 7 sets

C, For Time
15 – 12 – 9 of
Push Press/Jerk 115/75
Toes to Bar
then
9 – 12 – 15 of
Push Press/Jerk
Pull Ups

WOD Monday August 19 2019

WOD Monday August 19 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, 12 Minute EMOM of
Minute One - 3 Front Squats
Minte Two - 6 DBL DB Bent Row

C, 12 MInute EMOM of
6 DB Alternating Snatch 50/35
5 Burpees

WOD Sunday August 18 2019

WOD Sunday August 18 2019

CrossFit
10am to 11am

A, Warm Up

B, 5 min. AMRAP of

3 Burpee DB Deadlifts (35/25)

DB Farmer's Carry across gym floor

Rest 1:00 (after AMRAP)

5 min. AMRAP of

2 x Sandbag Get-Ups

Sandbag Bearhug Carry across gym floor

Rest 1:00 (after AMRAP)

5 min. Row for Max Meters

Rest 1:00

200m DB Farmer's Carry (go heavy but try to go unbroken!)

Can start folks at different exercises if too crowded in gym


WOD Saturday August 17 2019

WOD Saturday August 17 2019

Lift
7am to 830am

CrossFit

A, Warm Up

B, Teams of 2

(Share Reps Equally)

400 Meter Run (with Sandbag)

30 HSPU

30 Deadlifts 185/125

30 Box Jump Overs 24/20

30 Power Snatch 135/95

30 Box Jump Overs

30 Deadlifts

30 HSPU

400 Meter Run (with Sandbag)

* 400 Meter Run to be 2 x

WOD Friday August 16 2019

WOD Friday August 16 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, EMOM X 7 Minutes of
3 Position Power Clean

C, , "The Chief"

Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups (Hand Release)
9 Squats (Butt to Ball)

Rest 1 minute. Repeat for a total of 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

WOD Thursday August 15 2019

WOD Thursday August 15 2019

CrossFit

A, Warm Up

B, EMOM x 14 Minutes of

1 – 5 Tempo RDL’s 30X1 Tempo (Romanian Deadlift)

2 – 8 DB Arnold Press (4rt/lt)

C, AMRAP x 8 Minutes of

1 – 2 – 3 – 4 – 5 etc.….. Ascending ladder of

DB Deadlift (One DB head to Floor)
DB Hang Power Clean 50/35
DB Shoulder to Over Head (S2OH)

WOD Wednesday August 14 2019

WOD Wednesday August 14 2019


CrossFit

A, Warm Up

B, EMOM x 25 Minutes of
1 – 12/10 Calorie Row
2 – 5 to 7 Up Down Box Jumps
3 – 12 Wall Balls
4 – 15 KB Swings
5 – Rest (all rest together)

C, Cash Out Core

WOD Tuesday August 13 2019

WOD Tuesday August 13 2019

CrossFit

A, Warm Up

B, Barbell Split Squat
E2MOM x 12

C, AMRAP x 8 of
8 DB Snatch (Rt)
8 DB OH Lunge (Rt)
80 Double Unders (240 sgls)
8 DB Snatch (Lt)
8 DB OH Lunge (Lt)

D, Sled Push
4 x 40ft x 225/155

WOD Monday August 12 2019

WOD Monday August 12 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, EMOM X 14 of
Deadlift/Single Arm Bench Press (Unilateral)

C, Every 2:30 minutes for 5 Rounds
200 Meter Run
8 Deadlift 185/115
(12:30 Minutes Total Time)

WOD Sunday August 11 2019

WOD Sunday August 11 2019

CrossFit
10am to 11am

A, Warm Up

B, Workout Part 1:

3 rounds of

120 Step-ups (18") - Scale to 12-16" or up to 20" for extra-tall folks

2 minute DB Farmer's Carry (35/25) - set up Figure 8 course in gym with cones - shoot for unbroken!


Workout Part 2 (Not For Time):

3 rounds of

30 sec Side Plank Hold each side

10 DB Russian Twists (35/25)

10 Sit-ups

5 Dislocators w/pvc pipe

WOD Saturday August 10 2019

WOD Saturday August 10 2019

Lift
7am to 830am

CrossFit
830am to 930am

A, Warm Up

B, Teams of 2, Sharing reps equally

“The Six”

600 Meter Run
6 Power Cleans 185/125
6 Box Jumps 30/24
6 KB Swings 70/53
6 Bar over Burpees

Background: "The Six" is a Hero workout created to honor six British soldiers killed in combat in the Lashkar Gah Durai region of Afghanistan on March 6, 2012.

The soldiers:
- Sergeant Nigel Coupe - 1st Battalion The Duke of Lancaster's Regiment
- Corporal Jake Hartley - 3rd Battalion The Yorkshire Regiment
- Private Anthony Frampton - 3rd Battalion The Yorkshire Regiment
- Private Christopher Kershaw - 3rd Battalion The Yorkshire Regiment
- Private Daniel Wade - 3rd Battalion The Yorkshire Regiment
- Private Daniel Wilford - 3rd Battalion The Yorkshire Regiment

At the time of their deaths, the soldiers were patrolling in their Warrior vehicle when it was struck by a massive IED, killing all six.

We first found this workout posted on the website of CrossFit Teesside @crossfitteesside (Thornaby, Stockton-on-Tees, UK). After contacting CrossFit Teesside, we confirmed that Lee Howe, the gym's owner and an ex Royal Marine Commando, was the creator of "The Six" workout. Each '6' found in the workout signifies the six soldiers killed.

WOD Friday August 9 2019

WOD Friday August 9 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, EMOM x 14 of
Front Squats/DB Arnold Press

C, Double AMRAP of

4 Minute AMRAP of
6 DB Thrusters
6 Pull Ups

Rest 60 Seconds

4 Minute AMRAP of
6 DB Alternating Snatch
6 Toes to Bar

WOD Thursday August 8 2019

WOD Thursday August 8 2019

CrossFit

A, Warm Up

B, EMOM x 14 of
1 – 8 Hang Power Cleans (light – moderate)
2 – 12 BB Front Rack Reverse Step Lunge

C, 4 Rounds of
30 Seconds – Max Reps Hand Release Push Ups
60 Seconds Rest
30 Seconds of – Wall Balls 20/14
60 Seconds Rest
30 Seconds of – Max Box Jumps 24/20
60 Seconds Rest

WOD Wednesday August 7 2019

WOD Wednesday August 7 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, 3 Rounds of
2 Minute Stations
No rest between Stations
60 Second rest between rounds

Station # 1 – AMRAP of
                   Max Calorie Row

Station # 2 – AMRAP of
                   5 Up Downs
                   10 Mountain Climbers

Station # 3 – Max Calorie Assault Bike

Station # 4 – AMRAP of
                   5 DB Devil Press 35/20
                   10 Double Unders

(26 Total Minutes)

WOD Tuesday August 6 2019

WOD Tuesday August 6 2019

CrossFit

A, Warm Up

B, EMOM x 14 of
Tempo Deadlifts/ Floor Press

C, 10-9-8-7-6-5-4-3-2-1 of

DB Deadift 35/25
DB Push Press

With 3 Burpee over DB after each Round (10 sets of 3 Burpees).

WOD Monday August 5 2019

WOD Monday August 5 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, EMOM x 14
Tempo Back Squats/DB Hammer Curl

C, 5 Rounds of
50 Double Unders (150 singles)
25 Air Squats (Butt to Ball)
12 Pull Ups

WOD Sunday August 4 2019

WOD Sunday August 4 2019

CrossFit

CrossFit with Coach Peggy
10am to 11am

A, Warm Up

B, "Rowing Workout for Mountain Bikers"
(Dark Horse Rowing)

3 x 5:00/1:00r @ low stroke rate (<=22 spm)
(18 total minutes)

6 x 0:20/1:40r @ sprint at max effort
(12 total minutes)