WOD Saturday September 15 2018

WOD Saturday September 15 2018

CrossFit

Lift
7am to 830am

CrossFit

830am to 930am

A, Warm Up

B. For Tme
400 Meter Run
20 Box Jump Overs
20 Chest to Bar Pull Ups
20 Thrusters 95/65
100 Double Unders
20 Thrusters
20 Chest to Bar Pull Ups
20 Box Jump Overs
400 Meter Run

WOD Friday September 14 2018

WOD Friday September 14 2018

CrossFit

A, Warm Up

B, 15 Rounds of
5 Wall Balls
3 HSPU
1 Power Clean 185/125

Office Yoga
12pm to 1245pm

WOD Thursday September 13 2018

WOD Thursday September 13 2018

CrossFit

A, Warm Up

B, Strict Press

C, 10 Minute AMRAP of
5 Push Press 115/80
10 KB Swing 53/35
5 Bar over Burpees

WOD Wednesday September 12 2018

WOD Wednesday September 12 2018

CrossFit

A, Warm Up

B, EMOM x 12
1 - Double Unders x 50
2 - Box Jumps x 15
3 - Hand Release Push Ups x 15
4 - Rest

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

WOD Tuesday September 2018

WOD Tuesday September 2018

CrossFit

A, Warm Up

B, Deadlift

C, “Tillman”

7 Rounds of
7 Deadlifts 315/205
200 Meter Run
15 Pull Ups

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through the foundation named in his honor.

Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.

This workout was originally posted on crossfitfootball.com as the workout of the day for February 7, 2015.

WOD Monday September 10 2018

WOD Monday September 10 2018

CrossFit

A. Warm Up

B. Power Clean Complex

C. 10 Minute AMRAP of
3 - 6 - 9 - 12 ....
Hang Power Cleans 135/95
Bar Over Burpees
Toe to Bar

Yoga Stretch
12pm to 1245pm

WOD Saturday September 8 2018

WOD Saturday September 8 2018

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. For TIme
300 Meter Run
30 Box Jumps
30 Pull Ups
30 Sand Bag Cleans over the Shoulder
300 Meter Run
30 Knees to Elbows
30 Sand Bag Push Press
30 Burpees over Bag
300 Meter Run

WOD Friday September 7 2018

WOD Friday September 7 2018

CrossFit

A. Warm Up

B. Back Squat
Every 90 seconds for 6 sets

C. Battle Rope

Yoga Stretch
12pm to 1245pm

WOD Thursday September 6 2018

WOD Thursday September 6 2018

CrossFit

A. Warm Up

B. Deadlift 10-8-6-4-2
Strict Up 2-4-6-8-10
Every 2 minutes

C. For Time
15 Deadlift
15 HSPU
200 Meter Run
12 Deadlift
12 HSPU
200 Meter Run
9 Deadlift
9 HSPU
200 Meter Run
 

WOD Wednesday September 5 2018

WOD Wednesday September 5 2018

CrossFit

A. Warm Up

B. Power Clean Complex

C. "Power Hour"
For Time
50 Clean and Jerks
EMOM of 5 Toes to Bar

(CFNE)

WOD Tuesday September 4 2018

WOD Tuesday September 4 2018

CrossFit

A. Warm Up

B. Kelen - Helly (It's really Helen and Kelly)
For Time
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

 

WOD Saturday September 1 2018

WOD Saturday September 1 2018

Lift
7am to 830am

CrossFit
830am to 930am

“31 HEROES” 

  • AMRAP (with a Partner) in 31 minutes
  • 8 Thrusters (155/105 lb)
  • 6 Rope Climbs (15 ft)
  • 11 Box Jumps (30/24 in)
  •  
  • Partners alternate 400m sandbag run (45/25 lb)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.

Scaling: The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.

Background: 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 an Extortion 17 helicopter 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.

Strategy: Understanding that this is 31 minutes of continuous movement for both partners with heavier weights, odd objects, and challenging movements, it is all about just finding a way to keep moving forward. It is not about going fast, rather trying to not stop moving for the entirety of the workout. Finding one of the four movements to become the “mental rest” will better allow teams to keep going. For many athletes, this will be the box jumps, as this is the only time that they are not holding onto something under tension. For some, it may be the runs. A slower run means that the buddy with the sandbag can catch their breath a bit as the partner inside gets a little more work done. Find a pace and break-up strategy and put it on cruise control.

WOD Thursday August 30 2018

WOD Thursday August 30 2018

CrossFit

A. Warm Up

B. DB Bench Press/DB Row

C. For Time
60 DB Snatch (30rt/lt)
50 Hand Release Push Ups
400 Meter Run
30 DB Single Arm Push Press (in sets of 5, 15rt/lt)
200 Meter Run

WOD Wednesday August 28 2018

WOD Wednesday August 28 2018

CrossFit

A. Warm Up

B. Back Squats
Sets 1, 2, and 3 @ 65%
Set 4 and 5 @ 70%
Set 6 and 7 @ 75%

C. 12 Minute AMRAP of
30 Double Unders (90 singles)
15 Wall Balls 20/14
30 Double Unders
15 Box Jumps 24/20