Pic courtesy of Keepcalms.com

Joint Strike Athletes:  Due to gym closure due to safety steps related with COVIS-19 resistance, we are going to post WODs that can be done at the track, at a park, in your garage, out in front of your house.   Ideally, these WODs will utilize a single Dumbbell, a Kettle Bell, a jump rope, and a pull up bar (not all at the same time).  If these items are not available, we will offer alternatives.  IF you have to alter WODs due to limited equipment, that is fine.  The point is, stay active.  If you have questions or need advice, alternatives, support, etc… please post here or on our Facebook page and one of our staff will get back to you.  We love this community and will do everything in our control to help keep you fit.  We WILL get through this and you CAN stay active through it all.

Warmup:

Jog 30’ and back x3

High knees 30’

Butt kickers 30’

Side lunge 30’

Spiderman lunge 30’

Calf stretch while in downward dog – 20 stretches per side

WOD:

20 Min AMRAP:

Run 200M

20 High Knees

Run 200M

20 Jumping Jacks

Run 200M

30 High Knees

Run 200M

30 Jumping Jacks

etc..

Add 10 reps to high knees and jumping jacks per round

Welcome to the “do at home” period of Joint Strike!  Yes, there are many changes happening on base and around the world, and we want to make sure we get the opportunity to give a product everyone can do either at home in the garage, at the base track, or at a park near them.  Today will be a straight cardio blast!  If you are able to use the base track, you can cut a lap in half for your 200M section.  If doing at home, figure out a 200M distance, or run for 30 seconds in on direction.  At the end of the 30 seconds, wherever you stop will be your turn-around pint for today’s runs.  If you can’t run outside, you will jog in place for a minute for every run.  With this being an AMRAP, no need to sprint, just keep yourself moving as long as possible. I would try to keep my rest to just the time it takes me to transition from one movement to the next.

Scaling options:

Run -> 250M Row/.4 Mile Assault Bike/150M Ski Erg

High knees -> no speed

Jumping Jacks -> Feet don’t leave the ground

Cool Down:

Calf stretch (use wall/fence/etc.. – 2 Min per side

Hurdler Stretch – 1 Min per side

ATTENTION:
Joint Strike Athletes,

As of now, the gym will be limited to only AD/Guard/Reserve, and the Combat PT Tent is closed until further notice. Today’s WOD will be the last I will post for the current cycle.  I will be working on some at-home workouts to get us by until we are up and running again.  Once we are up and running, we will resume the current strength cycle. Thank you for your continued dedication to this great program, and we will get through this. Be safe. Be smart. Be fit! – Coach D

Warmup:

½ mile Assault Bike

Walking lunge 30

Walking Kicks 30’

Knee hug to hip opener 30’

Heel2Toe 30’

10 Hollow rocks

10 V-ups

2X10 empty bar press

S/S/S:

Strict Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Hands are just outside the shoulders / Feet can be anywhere between hip and shoulder width / Elbows are down and in front of the bar at set up / Heels stay flat the whole time / Torso and legs stay engaged and stationary (locked out) / Bar moves over the middle of the foot / Shoulders push up into the bar / The lift is complete when the arms are at full extension / Finish with the bar over the middle of the foot (head should be through the arms).   With the 5X5 week, goal is to increase weight every set.  The last rep of each set should be VERY taxing.

WOD:

For Time:

50 Ab mat Sit Ups

50 Air Squats

50 Sit Ups

50 Walking Lunges

50 Sit Ups

50 Burpees

50 Ab mat Sit Ups

Body-weight burner to end the week!  Keep good form in each movement.  A quick time with sloppy form does nothing to improve your fitness!

Scaling Options:

Sit ups -> feet anchored

Air Squats -> to depth

Lunges -> Air Squats

Cool Down:

Cobra Pose -1 Min

Leg Bleeds – 3 Min

ATTENTION:
All classes in the Combat PT area have been cancelled until further notice. The gym will remain open, but no scheduled classes. We will continue to provide programming on this page and encourage you all to come in on your own (maybe with one or two people) and continue on your fitness.
How do we become harder to kill? Stay fit!

Warmup:

5 Cal Ski Erg

10 Box to Bends

10 Pushup to downward dog

10 Over & Backs

10 bent over huggers

Grab light DBs

10 DB deadlifts

5 Rows per arm while in top of push up

5 Pushups on DBs

8 Cal Row

WOD:

EMOM for 30:

Min 1 – 7/5 Cal Ski Erg

Min 2 – 8 Renegade Rows (35/25)

Min 3 – 12/9 Cal Row

Video courtesy of Marcus Filly.  Quick demo of the Renegade Row.  One rep of Renegade Row consists of One push up on top of the Dumbbells, one row with the right arm at the top of a push up, and one row with the left arm at the top of the push up.

Bit of a longer EMOM today.  The cardio pieces are very manageable, but don’t try to sprint since you have 30 minutes of work to get done!

Scaling Options:

Cals -> reduce as needed to make minute cut off

DB weight -> 25/20 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Child’s Pose – 2 Min

ATTENTION:
All classes in the Combat PT area have been cancelled until further notice. The gym will remain open, but no scheduled classes. We will continue to provide programming on this page and encourage you all to come in on your own (maybe with one or two people) and continue on your fitness.
How do we become harder to kill? Stay fit!

Warmup:

50 Single Unders (SUs)

25 single leg SUs per side

25 DUs or 5 attempts

Duck walk 30’

Crab walk 30’

10 Iron Cross

10 Scorpion

20 arm circles

20 over and backs

Pull up warm up (On the pull up rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups  )

Barbell w/u (With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, squat clean from mid shin, press, push press, push jerk  )

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

3@60%,

3@65%,

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Our Clean variation this cycle will be the 3-Position Clean.  One rep consists of a Clean from the ground, followed immediately by a clean from below the knee, finished with a clean at the hang (anywhere above the knee).  Hold onto the bar through the whole rep.  Feel free to drop the bar between reps.  On the last rep of every set, add a Jerk to the end of the rep (remember, this is ONLY for the LAST rep of every set).

WOD:

3 Rounds:

60 Double Unders

30 Pull Ups

15 Deadlifts (245/165)

With the deadlifts being a bit heavier today, if you know you can’t get all 15 in one shot without your form breaking down, aim for manageable chunks.  Suggest you do 5, put the bar down, shake it out, do 5 more, drop the bar, shake it out, then finish the remaining 5.  Don’t let fatigue lead to rounding your back in these.  Keep a tight position even if it takes just a little longer to get through.

Scaling Options:

Double Unders -> DUs through 75 rope contacts -> 60 Penguin hops -> 120 Single unders per round

Pull Ups -> Buddha Pull ups

Bar weight -> 225/150 -> 185/130 -> as needed

Cool Down:

Calf Stretch on rig – 1 Min per side

Back Extensions on GHD – 3X12

ATTENTION:
All classes in the Combat PT area have been cancelled until further notice. The gym will remain open, but no scheduled classes. We will continue to provide programming on this page and encourage you all to come in on your own (maybe with one or two people) and continue on your fitness.
How do we become harder to kill? Stay fit!

Warmup:

200M jog

Inchworm 30’

Spider-man Lunge 30’

10 Tuck Jumps

10 Pushup2Downward Dog

10 Box Step Ups

30 sec calf stretch on box per side

WOD:

For Time:

50 Box Jumps (24/20)

400M Run

25 Hand Release Push ups

800M Run

25 Hand Release Push ups

400 400M Run

50 Box Jumps (24/20)

Constant movement will be the key in this mini-chipper.  Minimize your rest as best you can!

Scaling Options:

Box height -> 20/16 -> as needed (Elite 30/24)

Run rows of 500/1K/500 M, respectively

Hand release pushups -> Push ups of box or bench

Cool Down:

Doorway Stretch – 1 Min per side

Pigeon Pose on box – 1 Min per side

The 2020 March of the Fallen has been postponed.  This was out of the hands of the event organizers.  We will keep you posted on when it will be rescheduled, but I highly encourage everyone to donate to this great cause and keep supporting them!  Click on the above picture to go to their donation page.

Pic courtesy of Redit.  Happy 3:16 Day,…’cause Stone Cold Said So!!! 🙂

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Feet at shoulder width / Wide grip on bar / Knees stay in line with the toes / Shoulder push up into the bar / Arm pits face forward / Lumbar curve maintained / Hips go slightly back, then down to start the squat / Squat ends with crease of the hip below the knee / Bar moves over the middle of the foot / Heels stay down throughout movement / OHS ends when your hips and knees are fully extended.  With the 5X5 week, goal is to increase weight every set.  The last rep of each set should be VERY taxing

WOD:

AMRAP 5:

15 Kettlebell Swing (53/35)

12 Front Squat (115/80)

9 Hang Power Snatch (115/80)

Rest 5 Minutes, then…

AMRAP 5:

15 Kettlebell Swing (53/35)

12 Front Squat (95/65)

9 Hang Power Snatch (95/65)

Back2Back 5 Min AMRAPS with a nice 5 min break between.  With the built-in rest, the goal is to go all-out for the 5 minutes each time.  Notice the weight on your bar drops in the second AMRAP.  Therefore, aim for more rounds in that second AMRAP than you did in the first.  Go for broke!

Scaling Options:

KB weight -> 35/25 -> as needed (Elite 70/53)

Bar weight -> start at 96/65 -> start at 75/55, but make sure you lower the weight for second AMRAP

Cool Down:

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD

Couch Stretch – 2 Min per side

Pic courtesy of CrossFit Ft. Hood.  Don’t be scared!  Finish off re-test week strong!!!

S/S/S:

Snatch Grip Deadlift

5X5

Increase weight ea set

Compare to 15Jan2020

Video courtesy of Untamed Strength.

:   Time to re-test our Snatch Grip Deadlifts 5X5!  If you’ve hit the last 9 weeks hard, we should see a weight jump today!

Set up and execution – Feet at hip width, toes slight pointed outward (allows knees to push outward rather than forward).  Grab the bar in a snatch grip (hook grip the fingers), use straps if you want.  Shoulder blades should be over the barbell.  Engage the lats and chest up.  Drive the feet through the floor as you stand.  Make sure you pull the bar into your body. Stand all the way up, no need to overextend the back, but make sure the hips are locked out.  Don’t go touch-and-go with these. Stop completely at the bottom and reset your hips every rep.

WOD:

Alternating On the Minute x 12 Min:

Minute 1: 12/9 Cal Row

Minute 2: 3 Deadlifts (Climbing)

Start around 50% of 1RM deadlift, and build

A little weight-building EMOM to finish off the week!  While our focus has been Snatch-grip Deadlifts for the last 9 weeks, today will be a fun time to pick up some heavy weight in a conventional deadlift grip!  Have fun with this one!  Make the jumps in weight based off feel.  If you are feeling strong, make some good-sized jumps.  If you are a little beat up this week, don’t go so big.

Scaling Options:

Row -> 10/7 on Ski Erg

Cool Down:

Back Extensions on GHD – 3X15

Roll out back

Pic and info courtesy of MOTF.

THE ALAN MCMURRAY MOTF FOUNDERS RUCK IS A 4.5 MILE RUCK DEDICATED TO HONORING OUR FALLEN BROTHERS & SISTERS WHO GAVE THE ULTIMATE SACRIFICE DURING THE WAR EFFORTS OF OPERATION IRAQI FREEDOM (OIF), OPERATION NEW DAWN (OND), OPERATION ENDURING FREEDOM (OEF), OPERATION INHERENT RESOLVE (OIR), AND OPERATION FREEDOM’S SENTINEL (OFS). THEIR WATCH IS OVER NOW SO WE CARRY THEIR WEIGHT UPON OUR BACKS AND CONTINUE ONWARD IN THEIR HONOR

We have a Joint Strike CrossFit team going, would love to have more!

For event info and ticket purchase, click on the above pic.

Pic courtesy of WODWell

WOD:

“Tommy Mac”

2 Rounds For Time:

12 Burpees

12 Thrusters (115/75)

12 Burpees

12 Power Snatches (115/75)

12 Burpees

12 Push Jerks (115/75)

12 Burpees

12 Hang Squat Cleans (115/75)

12 Burpees

12 Overhead Squats (115/75)

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

The “Tommy Mac” Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his “The Outlaw Way” blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:

“The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.”

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> as needed

Cool Down:

Scorpion Pose hold – 2X30 sec per side

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD

WOD:

20 Min to est 1RM Snatch

20 Min to est 1RM Clean & Jerk

Pics courtesy of HookGrip.  Time to see how honing technique over the past 9+ weeks has worked for us.  Trust in your technique and see what you can move! Coming off the holidays, your body should be well-rested and ready to MOVE SOME WEIGHT!!!

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

WOD:

For Time:

40 Am KB Swings (53/35)

35 Goblet Squats (53/35)

30 Pull Ups

25 Box Jump Overs (24″/20″)

20 Cal Assault Bike

25 Box Jump Overs (24″/20″)

30 Pull Ups

35 Goblet Squats (53/35)

40 Am KB Swings (53/35)

Scaling Options:

KB weight -> 35/26 -> as needed

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

Box height -> 20/16 -> as needed

Cool Down:

Kneeling lat stretch – 1 min per side

Calf Stretch on rig – 1 min per side