S/S/S:

(Full) Cleans

5×1

Try to increase weight each set

Video courtesy of Catalyst Athletics.  Set-up: Feet under the hips, hands outside of hips, set feet so bar crosses the far end (closer to toes) of your shoelaces when you look down.  With legs close to locked out, reach down and grab the bar, DO NOT MOVE IT TOWARDS YOU.  Once you grab it, bend the knees and bring the shins TO the bar.  Once the shins make contact, the hips should be in a good position (lower than set up for a deadlift, but not past the crease of the hip).  Flatten out the back, look straight ahead, find something straight in front of you and keep your vision there through the whole lift.

On the first pull, focus on moving your knees out of the way  (not necessarily back, but out of the way, even if that means more moving them out then back).  Keep your shoulders over the bar, but don’t round your back.  Once the bar is past the knees, bring the knees back forwards, continue to pull the bar up at a deliberate pace.  Once the bar hits the tops of the thigh, violently open the hips and shrug.  Next, PULL your self under the bar, hitting the bottom of a front squat with a very FAST turn of the elbows to create the shelf for the bar to land on.

Once you are stable at the bottom, stand up so your hips and knees are fully open.

WOD:

TRACK DAY!!!

10 Rounds:

Prone to 100M Sprint

Rest is jog back to start

Post best time

Video courtesy of Speed TV

Lay face down, head pointed in the direction you are running.  On the word, “GO!” spring up and take off running.  Once you hit the 100M, slow down, slowly jog back, rest and go again.

pic courtesy of CrossFit Anacapa

WOD:

“31 Heroes”

Teams of 2 complete AMRAP 31 Minutes:
8 Thrusters, 155/105
6 Rope Climbs, 15′(sub 30 pull ups)
11 Box Jumps, 30/24

One athlete works on the triplet at a time while the second athlete completes a 400m run w/sandbag (45/35 lbs use slam balls.). Once the run is done, the athletes switch roles and continues the AMRAP where with first athlete left off.

Video courtesy of Julie Marshall

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 a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create The 31Heroes Project to remember our fallen heroes and take care of their loved ones.

Humbled by the massive response and inspired by the impact on the families of these heroes, 31Heroes recognized an opportunity to reach even more families. Soon, new events and WODs were organized with the help of a growing network of passionate volunteers.

Today, as a 501(c)(3) non-profit, we assist athletes and event organizers around the country with tools and resources to continue the legacy of selflessness and comradery of August 6, 2011.

Through strategic alliances with other organizations we can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community.

Since our first event in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through grant-making opportunities and partnership programs. In 2015, The 31Heroes Project launched the initiative to send a designated number of veterans to distinguished brain centers across the country to receive cutting-edge treatment for Post Traumatic Stress Disorder and/or Traumatic Brain Injury.

They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.

If you want to donate, click here to go to the site for more info.

S/S/S:

Deadlift

5×5

Increase weight each set.

WOD:

10-8-6-4-2 of: Handstand Push Up (no pad under head)

2-4-6-8-10 of: Sumo Deadlift High Pull (115/85)

Video courtesy of CrossFit HQ.  CrossFit Level 1 Seminar Staff members James Hobart and Adrian Bozman break down the sumo deadlift high pull.

S/S/S:

Snatch + 1 Overhead Squat

5×1

Try to increase weight each set

Video courtesy of Honza Hanák

So, perform one full snatch, fully lockout at the top, then perform an additional Overhead Squat each round.  Goal here is to practice violent hip extension and a quick drop under the bar to the bottom of an OHS on the snatch and then an additional OHS to help reinforce keeping a tight core and good position for OHS.

WOD:

15 Min AMRAP:

10 Clean & Jerk (135/95)

250M Row

Cleans can be Power or Full.  Jerk can be Split or Power

S/S/S:

pic courtesy of Hookgrip.com

Back Squat

5×5

Increase weight each set

WOD:

15 Rounds:

10 Box Step Ups (24/20)

5 Hand Release Push Ups

Scale Options:

Box Step ups – 20/16

HR Push Ups – Push ups off of a box (no hand release)

S/S/S:

Front Squat

5×60%

5×65%

5×70%

% based off 2RM

WOD:

Tabata Goat:

8 rounds of 20 sec work, 10 sec rest per movement

Muscle Ups

Handstand Push Ups

Alternating Pistols

Score = total reps

Scale Options:

MU – Burpee to Kipping PU

or

Burpee to Dip and ring row

HSPU – 2 mats under head

or

Wall walks

or

Seated DB press

Pistols – w/band

or

To target (box of stack of plates)

S/S/S:

Clean Pulls

3,3,3,3,3

Increase weight per round

Video courtesy of Catalyst Athletics.  The clean pull is the most common clean-related strength exercise.  Just like with Snatch Pulls, keep your speed deliberate up until the power position, then VIOLENTLY extend the hips!

WOD:

For Time:

Run 200m

50 Butterfly Sit Ups

Run 200m

40 Box Jumps (24/20)

Run 200m

30 Hand Release Push Ups

Run 200m

20 Burpees

Run 200m

10 Pull-ups

WOD:

“Heavy DT”

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Male – 205, Female 145

Scaling Options:

A. Regular “DT” (155/105)

B. 135/95

C. 115/75

In honor of last weekends CrossFit Games, we’ll take a shot at the final WOD from Friday Night.

pic courtesy of CrossFit HQ.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

S/S/S:

Snatch Balance

2,2,2,2,2

Increase weight per round

Video courtesy of CrossFit HQ.  Yesterday we worked on keeping our snatch position when pulling the weight from the ground.  Today we will focus on dropping under the bar to the bottom of an OH Squat.

WOD:

For time:

20 Pull Ups

30 Alternating Kettlebell Snatch(15 per arm)53/35

40 GHD Sit Ups

50 Walking Lunge w/KB OH(25 steps with weight and Left Hand up, 25 with weight and Right Hand up) 53/35

Throughout the WOD…

Every Minute On the Minute: do 5 BURPEES

S/S/S:

Snatch Pull

3,3,3,3,3

Increase weight each set

Video courtesy of Catalyst Athletics.  Keep a deliberate speed through pulling up to the power position, then BANG! Violent hip extension.

WOD:

4 Rounds For Time:

10 Tire flips

400M (trail outside)Run

Video courtesy of CrossFit.com

A tire flip is not a deadlift.

“You’ve got to think offensive lineman,” Rob Orlando of CrossFit Strongman says as he instructs Tom Rowland to drive into the tire.

Ideally, you need to set up a foot to 15 inches away from the tire with the feet outside the hips and the body pressed against the rubber. You drive with the legs to get the tire off the ground, take a half step, then give it a knee with the other leg.

Many people get the tire off the ground but struggle to complete the flip, often hanging out in a purgatory that involves futile attempts to use the biceps to curl the tire up.

“You’ve got to stop for a second,” Orlando explains, showing Rowland how to re-grip and get the big tire flipped.

The real key is being aggressive and keeping the tire in motion by driving it off the floor and kneeing it at the right time.

Interestingly, a 625-lb. tire is also a nice height for box jumps, as Rowland discovers in the short burner that follows Orlando’s instruction.

pics courtesy of the CrossFit Games

Big Congrats to Ben Smith, Katrin Davidsdottir, and CrossFit Mayhem Freedom on their wins this weekend at the CrossFit Games.  As always, it is inspiring watching all of you!