02/22/2020

9:00 AM Class 

Memorial WOD

“Victoria”

5 RFT
10 Thrusters (95/65)
14 Box Jumps (24″/20″)
12 Burpees
27 KBS (55/35)
time cap set by coach

Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting (Newtown, CT, USA) on December 14, 2012. She was a CrossFitter.

The significance of the reps: She was a teacher for 5 years; the tragedy happened in room 10 on 12/14/12; and her life got cut short at the age of 27.

10:30 AM Barbell Club

Jerk Balance for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Clean Pull for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps

1 set=
Power clean + jerk
S/P (athletes choice) below the knee clean + jerk
Squat above the knee clean + jerk
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02/19/2020

Strength/Skill

E2MOM 10

With a partner, flip-flop barbells
5 FS (135/95) 5 OHP (95/65)

WOD

Shoulder Press for load
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Front Squat for load
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Hyper Heroes WOD

“Destry”

For time
21-15-9
Handstand pushups
T2B
Athletes will complete 2 bar MUs after each progressed round
(21-21-2, 15-15-2, 9-9-2)
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