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.
Good lung burner. With the built-in rest, try to go hard on both pieces
This piece in the cycle is all about muscular endurance, but make sure you increase weight each 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.
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.
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.
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
