Pic courtesy of the Luke AFB, 56 Fighter Wing Facebook Home Page.

Today is an AETC Family day, so no programming.   Enjoy the day with your family.

ATTENTION: Due to manning issues, the Combat PT Tent will be closed 28June-6July. Please plan accordingly.

Pic courtesy of Airport Kia.  Please enjoy your 4th of July Weekend and be safe!!!

Warmup:

400M Jog

WOD:

Base Down Day, gym will be closed

Spend 29 Min and 36 Seconds (or 1776 seconds)

working on any gymnastic skills

Cool Down:

Tabata Roll out – 20 seconds rolling out a body part, 10 sec break.  Do entire body, body part by body part

ATTENTION: Due to manning issues, the Combat PT Tent will be closed 28June-6July. Please plan accordingly.

Warmup:

400M Jog

10 Squat2Stands

10 One-leg RDL to Kick

Duck Walk 30’

Inchworm 30’

Burgener Warmup (Videos courtesy of CrossFit Weightlifting Seminar).  Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position.

WOD:

For Time:

21-15-9:

Power Snatch (95/65)

200M Run

 Immediately into…

15-12-9:

Overhead Squats (95/65)

200m Run

 Immediately into…

12-9-6:

Squat Snatch (95/65)

200M Run

The way this one will work is, start with 21 Power Snatches, complete a 200M run, complete 15 Power Snatches, then a 200M run, then 9 Power Snatches, followed by a 200M run.  Immediately after that last run, begin 15 Overhead Squats, then a 200M run, etc.…  This pattern continues all the way to the last set of Squat Snatches and a 200M run

Scaling Options:

Bar weight -> 75/55-> as needed

Run -> 250M Row or 1 Min of cardio

Cool Down:

Oly Wall Sit – 2 Min

Video courtesy of Paradiso CrossFit.  Oly Wall Sit

Childs Pose – 2 Min

ATTENTION: Due to manning issues, the Combat PT Tent will be closed 28June-6July. Please plan accordingly.

Warmup:

50 Single Unders

20 Alt calf stretch in Downward Dog

10 Bow2Bends

10 Knee Hug to Hip Opener

20 Double Unders or 5 attempts

10 Scorpions

If no rower, do Sumo Deadlift High Pull Warmup: If doing SHDPs today, grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls

S/S/S:

8 Rounds:

:20 Seconds Push Ups

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

Score = Total Combined Reps

So, for this first WOD, if you notice there is no scale for Double Unders today.  What I want EVERYONE to do is in those sets, take the 20 seconds to practice.  Even if you have never hit a double under before, take the 20 seconds each of the 8 rounds to give it a shot.  You may just surprise yourself.

WOD:

EMOM x 20 Min:

Even Minutes – 15/12 Calorie Row (or SDHP 75/55)

Odd Minutes – 15 Burpees

Video courtesy of WOD Star.  If doing Sumo Deadlift High Pulls

Scaling Options:

Push Ups -> Off a bench

If doing SDHP -> 65/45 -> as needed

Cals and Burpee reps – Cut to 12/10 and 10, respectively (only do this if you fail to make the count during a given minute.

Cool Down:

Doorway Stretch – 1 Min per side

Calf Stretch – 1 Min per side

ATTENTION: Due to manning issues, the Combat PT Tent will be closed 28June-6July. Please plan accordingly.

Warmup:

200M run

10 Air Squats

Side lunge 30’

Inch worm 30’

Crab walk 30’

Lat stretch on rig 30 sec per side

Barbell w/u:  With an empty bar and clean grip, per form 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid thigh), Power Clean from shin

WOD:

Video courtesy of CrossFit HQ.

On August 31, 2013 the CrossFit community came together in Prescott, AZ to perform a memorial workout to benefit the families of 19 fallen firefighters from the Granite Mountain Hotshots.

Hear what this event meant to the families, friends, and members of the community who came out to support the cause.

“Hotshots 19”

6 Rounds For Time

-30 Air Squats

-19 Power Cleans at 135/95

-7 Strict Pullups

-Run 400m

Scaling Options:

Air Squats -> to depth

PC Weight -> 115/85 ->95/65 ->75/55

Strict Pull Ups –> Buddha Pull Ups -> Table Rows

Run -> 500M row -> 2 Min of cardio

Cool Down:

Pigeon pose – 2 min per side

Banded lat stretch – 1 min per side

ATTENTION: Due to manning issues, the Combat PT Tent will be closed 28June-6July. Please plan accordingly.

Warmup:

200M Jog

10 Spider-man lunge w/twist

10 Kicks

10 Side Lunge

10 Thoracic High Fives

Grab light DB

10 DB deadlifts per side

5 DB high pull per side

6 Alt DB Snatch

5 DB Goblet Squats

S/S/S:

Turkish Get-Ups:

Spend 15 Minutes working either technique or going for weight

Video courtesy of CrossFit HQ.  Take the beginning of today to get comfortable with a unique move, the Turkish Get Up.  Being able to lift really heavy stuff is cool, but something like this takes it to a different level.  Not only are we moving a weight, but we have to maintain body control through several movements to get from one position to another, all while maintaining complete control of a weighted object.  Balance, coordination, core strength, extremity strength, body awareness…these all come into play in this awesome move.  Have some fun with it.

WOD:

42-30-18:

Alt DB Snatch (50/35)

Goblet Squat w/DB (50/35)

Video courtesy of Box Programming.  Make the Alternating Db Snatch as fluid as possible without losing body position.

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Saddle Pose – 2 Min

Video courtesy of Signum CrossFit

Thread the Needle Hold – 1 Min per side

Warmup:

400M Jog

30 Single Unders

20 Alt calf stretch

10 Bow2Bends

10 Knee Hug to Hip Opener

20 Double Unders or 5 attempts

1 Min Butterfly Stretch

If no rower, do Sumo Deadlift High Pull Warmup: If doing SHDPs today, grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls.

WOD:

5 Rounds For Time:

400M Run

40 Cal Row (or 40 Sumo Deadlift High Pulls @75/55)

40 Double Unders

Lung-burner today!  Try to stay at the same pace throughout the workout.

Video courtesy of WOD Star.  If you don;t have access to a rower, today you will perform Sumo Deadlift High Pulls.  The SDHP gives as close a stimulus as the rower if the weight is at the right level.  Should be enough to make you have to violently explode the hips open, but light enough to allow multiple reps.

Scaling Options:

Run – 500M row

If doing SDHP -> 65/45 -> as needed

Double Unders -> 40 Penguin Hops -> 80 Single Unders

Cool Down:

Back roll to V-sit x 20 (slow and controlled)

Alternating calf stretch in Downward Dog – 2 X 1 Min (hold calf stretch for 1-2 sec each time)

Warmup:

30 Mountain Climbers

10 Scorpions

5 Push Ups

10 Thread the Needle

5 Down/ups (no pushup, no jump burpee)

10 Iron Crosses

5 Vertical Jumps

Barbell Warmup: With an empty bar, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from Mid-Shin.   If you don’t have a bar, use light DBs.

S/S/S:

Power Clean

12 Min to build to a Heavy Single

Video courtesy of Rogue Fitness.  Spend 12 Minutes getting nice and heavy on some Power Cleans.  Suggest do a couple of lighter sets of 2-3 reps, then move up in weight, going to singles.

WOD:

EMOM 20:

Odd –  5 Power Cleans (165/115)

Even – 7 Burpees

Scaling Options:

Bar weight -> 155/110 -> 135/95 -> as needed

Cool Down:

Doorway Stretch – 1 Min per side

Leg Bleeds – 2 Min

Warmup:

200M jog

10 Alt Toe Touch

10 Air Squats

10 Pushup2Downward Dog

10 Kneeling Lat Stretch

10 Over & Backs

10 Huggers

Barbell Warmup: Grab an empty bar and perform 5 reps of: Good mornings, Back Squat, Elbow Rotation, Front Squat, Push Press, Thruster

Pull Up Warmup:  On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows

Pic courtesy of CrossFit HQ.  We dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2015. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

WOD:

“Daniel”

For Time:

50 Pull-ups

400 Meter Run

21 Thrusters (95/65)

800 Meter Run

21 Thrusters (95/65)

400 Meter Run

50 Pull-ups

Compare to 20160524

With the big sets of Pull Ups at the beginning and end, highly suggest doing manageable chunks instead of trying to go through the set unbroken.

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows

Run -> 500/1000/500 Row, respectively

Bar weight -> 85/60 -> 75/55 -> as needed

Cool Down:

Roll out lats – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 5 attempts

10 Squat2Stands

10 Thoracic High Fives

10 Twisting Lunges

10 Bow2Bends

Barbell Warmup: Grab an empty bar, perform 5 reps of: Good mornings, Back Squat, Back Rack Lunges (3 per leg), Put bar behind the neck and widen hands to Snatch Grip.  Perform 5 reps of: BTN Push Press, OHS.  Put bar down and shake out arms.  Pick bar back up and perform Burgener Warmup

Burgener Warmup (Videos courtesy of CrossFit Weightlifting Seminar Staff) – Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position

S/S/S:

Back Rack Lunges

In 20 Min, complete

4 Sets of 8 reps per leg

Climb in Weight

In between sets – 1 Min Handstand Hold

Video courtesy of Train FTW.  For the Back-Rack Lunges, feel free to step either forward or back.  The backwards step (as shown in the video) helps keep the knee from going over the front foot.  Keep your chest up throughout the movement.

WOD:

15 Min AMRAP:

60 Double Unders

10 Power Snatch (115/80)

6 Overhead Squats (115/80)

Scaling Options:

Double Unders -> 40 Penguin hops -> 80 Single Unders

Bar weight -> 95/65 -> as needed

Cool Down:

Puppy Dog Pose using a chair – 1 Min

Video courtesy of Vintage CrossFIt

Calf Stretch – 1 Min per side