02/19/2019

Strength/Skill

Complex
5 rounds @ 2:00
2 Power Cleans+2 Front Squats+2 S2OH
Add weight/round

WOD

AMRAP 15
10 Thrusters (95/65)
10 Toes to Bar
40 Double Unders

Post: Rounds + Reps

02/18/2019

Strength/Skill

For Time
2000m Row

WOD

TABATA 1
A. Russian KBS (55/35)
30-20-10
B. DUs/SUs x3
REST 1 minute
TABATA 2
A. Row 250m-200m-150m
B. Burpees
REST 1 minute
TABATA 3
A. Cal Bike 16/14-12/10-10/8
B. MB Russian Twists (20/14)

02/16/2019

HERO WOD

“CHAD”

1000 Step-up step downs to a 20” box with a 45lb/35lb load

Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

CrossFit Games Director, Dave Castro posted this workout in memory of Chad, who was a friend. Castro said: “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral, his wife mentioned that he did 1000 step ups for time with a 45-pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”

From the Navy SEAL Foundation website: “SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception, as well as a family dinner the evening before the command memorial.”

02/15/2019

Strength/Skill

A1. Snatch grip Deadlift
4 Rounds @ 2:00
3-3-3-3
Add weight per round
A2. 4-6 reps per arm SA Bent over row tempo 31X1

WOD

AMRAP 20
400 m row
30 DU
20 HRPU
10 Deadlift (185/125)

 

02/14/2019

Strength/Skill

Squat clean
5×3 @ 70-80% of C&J 1RM
3-3-3-3-3 @ 1:30

Same weight each round

WOD

3 RFT
21 Sit-ups
18 Box jumps (24/20)
15 Squat cleans (115/75)
12 T2B
9 HSPU
Post: Time
(RX+ GHD sit-ups, squat cleans at 135/95, strict HSPU)

02/13/2019

Strength/Skill

5 Rounds @2:30
A1. Weighted (Barbell) Good mornings
8-8-8-8-8
Add weight/round
A2. 8 Reps KB/DB Deadlift (2 DB or KB – per hand) KB/DB (AHAP)

WOD

AMRAP 30
9-6-3 Power Clean (135/95)
3-2-1 Bar MU

02/12/2019

Strength/Skill

A1. Behind the neck Split OR Push Jerk
4 Rounds @ 2:00
2-2-2-2
A2. Max unbroken strict pull ups

WOD

10 RFT
10 DBall OTS (50/35)
10 DBall S2O2S
10 DBall facing burpees
10 Cal bike

*35 min Time Cap

02/09/2019

Partner Wod
For Time
75 Front Rack Walking Lunges (115/75)
150 Calorie Row

*20 min time cap
Then, 15 minutes to establish a single bar partner Max 5 Rep Deadlift
MUST BE TNG