DON’T FORGET!  Today’s event kicks off at 0600 and goes until 0900

We are sorry to see you go sir, but we know even greater things await.  See you down the road.  In your honor…

WOD:

“Thunderbolt”

With a partner or Team of 4 complete:

56 Power Cleans (135/95)

800M Row

56 Wall Balls (20/14)

800 M Row

56 Pull Ups

800 M Row

56 Box Jumps (24/20)

800 M Row

56 Kettlebell Swings (53/35)

800 M Row

56 Hand Release Push Ups

800 M Row

56 Dumbell Snatch (50/35)

800 M Row

56 Burpees

Only one partner working out at one time.  Reps and row broke up however you need.

As Coach Sherri has been promoting, this is our going-away tribute to a man who has done SOOOOOOO much for this program, BG Leonard.  Come out and do this for him.  It can be done as a team of 2 or 4 (if all they have are 3 folks, we can go with that as well).  Athletes can break up reps how ever they want.  Row can be broken up however you want as well. Only one person working at a time.  Best strategy, break the reps into chunks of 7, and keep switching every 7.  Same with the row In a team of 4, switch every 200M, so it goes fast.  If in a team of 2, switch every 200 or 400.

Scaling Options:

Bar weight -> as needed

Med ball -> as needed

Pull Ups -> Buddha Pull Ups

Box height -> as needed

KB weight -> as needed

Hand Rel -> Push Ups off bench

DB weight -> as needed

Cool Down:

Leg Bleeds – 3 min

High-five BG Leonard

S/S/S:

Snatch + High Hang Snatch + OHS

1@75%

1@80%,

1@X85%

%’s based on 20 Apr 1RM

Last time going through this complex prior to going for a new 1RM on Snatch

WOD:

Every 2 Min for 16 Min:

Set 1 and 5:

10 HSPUs

8 Cal on Ski Erg

Set 2 and 6:

7 Box Jumps (30/24)

10 Cal on Rower

Set 3 and 7:

5 Burpee Box Jump Overs (24/20)

10 Cal on Assault Bike

Set 4 and 8:

3 Muscle Ups

100M Run

Scaling Options:

HSPUs -> Pike Push Ups

video courtesy of Norcal CrossFit

BJ height -> as needed

BOBJ height -> as needed

Run -> 125M row

Cool Down:

Tricep mash – 2 min per side

Doorway stretch – 2 min per side

WOD:

In 4 Min, complete:

50 Double Under Buy-In then…

AMRAP:

15 Power Cleans (95/65)

10 Burpees

4 Min Rest, then…

In 4 Min, complete:

50 Double Under Buy-In, then…

AMRAP:

12 Power Cleans (135/95)

8 Burpee Over Bar

4 Min Rest, then…

In 4 Min, complete:

50 Double Under Buy-In, then…

AMRAP:

10 Power Cleans (165/115)

5 Burpee+Bar Facing Burpee*

Score = Clean and Burpee variation reps

Scaling Options:

Bar weight -> as needed, but increase each AMRAP

Cool Down:

Roll out forearms – 2 min per

Mash out calves – 2 min per

S/S/S:

Pause Deadlifts (2 sec pause 2 inch off ground)

2,2,2,2,2

Increase weight ea set

This will be our last time doing these prior to going for a new 1RM on Deadlifts.  Goal is heavy doubles each set.  Keep building up in weight.

WOD:

21-15-9

Wall Balls (20/14)

Toe2Bar

Squat Clean Thrusters (95/65)

Video courtesy of East Dallas CrossFit.  Yes each Squat Clean Thruster starts at the ground.

Scaling Options:

Med ball -> as needed

Toe2Bar -> Hanging knee tucks

Bar Weight -> as needed

Cool Down:

Couch stretch – 3 min per side

Roll out back – 20 passes

pic courtesy of Games.CrossFit.Com

Don’t forget, this Friday, we will be doing our Going-Away WOD for BG Leonard (centrer) starting at 0600 at the Combat PT Tent.  Please see Coach Sherri to sign up your team.  Come out and let’s send the General off the right way!

WOD:

“Boat Race”

3 Rounds for Time*

500 meter Row

400 meter Run

*Rest 3 minutes between rounds

Score is total time (including rest) it takes to complete all three rounds.

Borrowed this one from our good friends at CrossFit New England.

Scaling Options:

Run -> .7 mile on Assault Bike

Cool Down:

Childs Pose – 2 x 2 min

Calf stretch on rig – 2 X 1 min per

S/S/S:

Floor Press

10,9,8,7,6

Increase weight ea set

WOD:

21-15-9

Toe2Bars

Burpee Box Jump Overs (24/20)

HSPUs

Good time to practice some body weight moves.  Work on the efficiency piece = don’t get sloppy and try to muscle through the movements.  Feel the control of each and every muscle involved in the movements.

Scaling Options:

T2B -> Hanging Knee Raise

Box height -> as needed

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit

Cool Down:

Banded Bully Stretch – 2 min per side

Cobra pose – 2 min

Another friendly reminder, BG Leonard’s going-away WOD goes down the morning of 15June.  See Coach Sherri at the Combat PT tent to sign up.

WOD:

“On the Tens”

10 Power Snatch 95/65

10 OH Walking Lunge 95/65

10 Push Press 95/65

10 Front Squat 95/65

10 Front Rack Walking Lunge 95/65

10 Power Clean & Jerk 95/65

(Every 2 minutes, to include right at the start – 100M run)

This one works like the Air Force WOD, but at least with this one, the run only happens every 2 minutes.  Just remember, the WOD starts with a 100M run, then get as many of the reps out of the way prior to the next run at the 2:00 mark.

Scaling Options:

Bar weight -> as needed

Run -> 125M Row

Cool Down:

Calf stretch – 2 min per side

Banded OH stretch – 1 min per side

S/S/S:

Back Squat

10,9,8,7,6

Increase weight ea set

This piece in the cycle is all about muscular endurance, but make sure you increase weight each set.

WOD:

EMOM for 15 Min:

Min 1 – 5 Deadlifts (315/220)

Min 2 – 9 Cal Row

Min 3 – 12 GHD Sit Ups

Scaling Options:

Bar weight -> 75% of 1RM

GHD -> Ab mat Sit Ups

Cool Down:

Hang from Pull Up rig – 2 min hang time

Roll out quads

Photo courtesy of CrossFit HQ.  U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

WOD:

“Cameron”

For Time:

50 Walking lunge steps

25 Chest 2 Bar pull-ups

50 Box Jumps (24/20)

25 Triple-unders

50 Back extensions

25 Ring dips

50 Knees to elbows

25 Wallball “2-fer-1s” (20/14)

50 Sit-ups

5 Rope climbs

Video courtesy of Jump Rope Gym.  Quick points on Triple Unders.  If you are not able to do them today, don’t get frustrated.  As with all Hero WODs, the point is to go through the hardship of the WOD in honor of the fallen.

Video courtesy of Rogue Fitness.  Quick demo on 2-fer wall balls.

Scaling Options:

C2B -> Chin above pull ups -> Buddha Pull Ups

Box height -> as needed

Triple Unders -> 50 DUs -> 100 SUs

Ring Dips -> stationary dip -> box dip

K2E -> Hanging Knee raise

Med ball weight -> as needed

Rope climb -> 3 Rope Walks

Video courtesy of Team Soul Training

Cool Down:

Leg Bleeds x 3 min

Doorway Stretch – 1 min per side

S/S/S:

Squat Clean + High Hang Clean + Split Jerk

1@75%

1@80%

1@85%

%s based on 20 Apr 1RM

WOD:

12 Min AMRAP:

30 Russian KB Swings (53/35)

20 Alternating KB Snatch (53/35)

100M KB Suitcase carry* (53/35)

* Switch hands at the 100M turnaround point

Video courtesy of Testosterone Nation.  Quick demo on the Suitcase walk.  Make sure you keep your body in a nice straight line. Engage that core!

Video courtesy of CrossFit HQ.  Quick demo on Russian KB Swings.

Scaling Options:

KB weight -> as needed

Cool Down:

Couch Stretch – 2 min per side

Banded Lat stretch – 2 min per side