WOD Tuesday November 13 2018

WOD Tuesday November 13 2018

CrossFit

A, Warm up

B, Push Press
Build to a Heavy Single over 7 sets.

C, 3 Rounds for Time of
20 Push Press 95/65
20 Toes to Bar
20 KB Swings 53?35
20 Box Jumps 24/20

WOD Monday November 12 2018

WOD Monday November 12 2018

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, Back Squats
5 x 5 @ 65% every 2 minutes

C, “Armistice”
(11 Minute AMRAP of)
11 Power Cleans 135/95
11 Bar Over Burpees
19 Deadlifts
18 Pull Ups

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America's veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

WOD for Warriors is a functional fitness tribute workout held once a year on Veterans Day at gyms all throughout the country. WOD for Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

This WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way by providing an opportunity for veterans and non-veterans to meet and sweat with members of their community through functional fitness on a national level with the goal of fundraising for Team RWB’s Veteran enriching programs.

WOD Friday November 9 2018

WOD Friday November 9 2018

CrossFit

A, Warm Up

B, “22”
22 Minute AMRAP
22 Wall Balls
22 Power Snatch 75/55 (Ground to Overhead)
22 Box Jumps 24/20
22 Push Press
22 Calorie Row

Office Yoga
12pm to 1245pm

WOD Wednesday November 7 2018

WOD Wednesday November 7 2018

CrossFit

A, Warm Up

B, Build to a Heavy Thruster
Every 90 seconds for 7 sets

C. 7 Rounds for Time
30 Double Unders (90 singles)
7 Thrusters 95/65
7 Pull Ups

WOD Tuesday November 6 2018

WOD Tuesday November 6 2018

CrossFit

A, Warm Up

B, Push Press
every 90 seconds for 6 sets

C. For Time
10 Rounds of
8 Box Jumps 24/20
4 Devil Press 50/35

WOD Monday November 5 2018

WOD Monday November 5 2018

CorssFit

A, Warm Up

B, Back Squats

C, 7 Rounds for Time
10 Single Arm DB Power Clean and Press 50/35 (5rt/5lt)
10 Wall Balls
30 double Unders (60 singles)

Office Yoga
12pm to 1245Pm

WOD Friday November 2 2018

WOD Friday November 2 2018

CrossFit

A, Warm Up

B, For Time
15 Minute AMRAP of
11 DB Hang Power Cleans 50/35
11 Box Jumps 24/20
200 Meter Run
11 KB Swings 53/35
11 Wall Balls 20/14

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

Office Yoga
12pm to 1245pm

WOD Thursday November 1 2018

WOD Thursday November 1 2018

CrossFit

A, Warm Up

B, RDL’s
3 sets every 2 minutes

C, The (Dead) Chief”
5 - 3 Minute AMRAPs
3 Deadlifts 185/125
6 Hand Release Push Ups
9 Air Squats (butt to ball)
(60 second rest between each amrap)

WOD Wednesday October 31 2018

WOD Wednesday October 31 2018

CrossFit

A, Warm Up

B, Zombies vs The Defenders
”Zombies”
Walking the Dead
Grave Busters
Brain Toss
Blood on the Bar
”Defenders”
Haul off the Dead
Suppressing the Fire
Sleep High or Die
Skull Crushers

WOD Tuesday October 30 2018

WOD Tuesday October 30 2018

CrossFit

A, Warm Up

B, Power Clean Complex

C, For Time
21 - 15 - 9 of
KB Swings 53/35
Toes to Bar

Then

21 - 15 - 9 of
Power Cleans 115/75
Pull Ups

WOD Monday October 29 2018

WOD Monday October 29 2018

CrossFit

A, Warm Up

B, Back Squats

C, 15 - 12 - 9 - 6 - 3 of
DB Lungester 50/35
Burpee over DB’s

Office Yoga
12pm to 1245pm

WOD Saturday October 27 2018

WOD Saturday October 27 2018

Lift
7am to 830am

CrossFit

A, Warm Up

B, Bert (teams of 2)

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

WOD Friday October 26 2018

WOD Friday October 26 2018

CrossFit

A, Warm Up

B, 5 Rounds of
21 Calorie Row
15 Box Jump Overs
9 Wall Balls

C, Sled Push
4 x 40ft

Office Yoga
12pm to 1245pm

WOD Thursday October 25 2018

WOD Thursday October 25 2018

CrossFit

A, Warm Up

B, For Time
50 Double Unders (150 singles)
20 Deadlifts 95/65
20 Power Cleans
20 Toes to Bar
50 Double Unders
20 Toes to Bar
20 Power Cleans
20 Deadlifts
50 Double Unders

C. Tabata Core

WOD Wednesday October 24 2018

WOD Wednesday October 24 2018

CrossFit

A, Warm Up

B, Power Clean Complex
EMOM x 7

C, Wodapalooza 4
16 Minute AMRAP (as many reps as possible, 16 minutes)
Ascending Ladder 2, 4, 6, etc… for 16 minutes of
DB Devil Press 50/35
DB Box Step Ups (alternating right and left step ups)