20180605

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

20180604

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

20180601

WOD:

“1/3 of Event 1”

Inspired from the CrossFit Games Regional Event 1

For Time:

1K Row

100 Double Unders

1 Mile Run

So, event one at the 2018 CrossFit Regionals is a 3K row, 300 Double Unders, and a 3 mile run. Lucky for you, we’re just doing a third of that workout. Still, grind through!

Scaling Options:

DU -> attempts through 100 rope contacts -> Penguin jumps

Run -> 2K Row

Cool Down:

Roll out legs – 2 min

Pigeon pose – 2 min per side

20180531

S/S/S:

Snatch + High Hang Snatch + OHS

1@70%

1@75%

1@80%

%’s based on 20 Apr 1RM

Third time with our complex for Snatch this cycle. One rep = Squat Snatch + High Hang Squat Snatch + OHS. Higher % this week. Goal is still to hold onto bar through rep

WOD:

16 Min AMRAP:

15 Power Cleans (155/110)

75 Double Unders

10 Alt KB Snatch (53/35)

As with all AMRAPS, don’t come out on fire. Stay consistent.

Scaling Options:

Bar weight -> as needed

DU -> attempts through 75 rope contacts -> Penguin jumps

KB weight -> as needed

Cool Down:

Calf stretch – 2 min per side

Banded OH stretch – 1 min per side

20180530

If you haven’t done so yet, get with Coach Sherri at the Combat PT tent to sign up for Gen Leonard’s going away WOD. IT goes down 15June, starting at 0600. See the above poster for what the WOD is. You can do it with a partner, or as a team of 4.

WOD:

For Time:

50-40-30-20-10:

Row (Cals)

Wall Balls (20/14)

Scaling Options:

Med ball weight -> as needed

Cool Down:

Oly wall sit – 4 min

Roll out back – 30 passes

20180529

S/S/S:

Pause Deadlifts (2 sec pause 2 inch off ground)

5X3

Increase weight eat set

Video courtesy of Untamed Strength. Third instance of the pause deadlift we will do this cycle. Pay particular attention to :53 to 1:30, 1:43 to 2:25, and 2:50 to 3:43 of the video.

Lower reps this week means go heavier per set.

WOD:

Triple Threat!

21-15-9

Thrusters (95/65)

Sumo Deadlift High Pull (95/65)

Right into…

15-12-9

Box Jumps (24/20)

Burpees

Right into…

12-9-6

Assault Bike (cals)

200M Run after each bike round

Have all your equipment set up so you can go from one mini WOD to the next. If there are more athletes than assault bikes, stagger heats by 3 or 5 min.

Scaling Options:

Bar weight -> as needed

Box height -> as needed

Run -> 250M Row

Cool Down:

Hang from pull up rig – total of 3 min hang time

Couch stretch – 2 min per side

20180528

Don’t forget, today’s WOD will kick off at 0600 in the Combat PT Tent!

WOD:

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it .

For tips (video courtesy of WOD Prep)…

Scaling Options:

Run -> 2K row per mile

Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> Bench Push Ups

Air Squats -> to med ball

Cool Down:

Leg bleeds – 5 min

Remember those who gave their lives for our country

20180525

S/S/S:

Floor Press

5X3

Increase weight ea set

WOD:

14 Min AMRAP:

10 Deadlifts (245/170)

20 Alt DB Power Snatch (50/35)

20 Alt DB Hang Clean & Jerk (50/35)

Video courtesy of CrossFit HQ. This is the standard for the DB Snatch. For the DB Hang Power Clean & Jerk, use same standards as used in the CrossFit Open WOD 18.1