7-16-18

30 minute alternating OTM:
10-20 shoulder taps (complete in no more than 2 sets)
Clean + 3 front squat (70% or more of 1RM clean)
10-20 calorie row (work 45-55 seconds out of this minute)
 

7-14-18

Partner WOD:
50-40-30-20-10
Goblet squat 53/35# kettlebell
Box over 24x20/20x24”
Kettlebell swing
*One athlete must run 200m while the other works on the reps of the workout. When the running athlete returns they pick up the reps where the other athlete stopped. This process continues until all the reps have been completed.
 

7-13-18

Strength:
10x3 push jerk (build up from 60% of 1RM and build up, DO NOT FAIL)

WOD:
12 minute AMRAP:
2-4-6-8-10…
Clean to thruster 135/95#
Burpee pullup
*30 double unders to complete each round.
 

7-12-18

WOD:
15 minute AMRAP:
2 power snatch 115/75#
4 overhead lunges (in place)
6 toes to bar

Rest 5 minutes
Then, 
2 rounds for time:
25 strict ring dip
50 pistol
 

7-11-18

Strength:
5 superset rounds on a 3 minute clock:
7 sumo deadlift (work up from 50% of 1RM of conventional pull, sets are touch and go with a controlled descent after the 7th rep)
10-20 shoulder taps (10-30 second handstand hold)

WOD:
For time:
50/40 calorie row
50 burpee over rower
50/40 calorie row
 

7-9-18

Strength:
20 minutes to build up and establish a 1RM push press

WOD:
For time: *15 minute cap
50 wall climb
 

7-7-18

Partner WOD:
2 rounds for time: *35 minute cap
100 wallball shot #20/14 to 10/9’
100 kettlebell sumo deadlift high pull 53/35#
100 toes to bar (scale- knee to elbow)
100 calorie row
* This workout must be done in 30 second windows. Partner 1 will work for 30 seconds then partner 2 must work for 30 seconds. Continue switching every 30 seconds until the work is finished or the 35 minutes runs out.
 

7-6-18

WOD:
2 rounds for time:
10 clean #185/125
30 calorie ski
50 abmat situp
70 double under
*20 minute cap

Post WOD (start at 25 minutes on the clock):
Death by:
Strict press (at 70% of 1RM strict press)
*the bar must be taken from the floor
 

 

7-5-18

WOD:
4 rounds for time:
15 box hop 24/20"
15 power snatch #95/65
15 bar facing burpee
*After every round rest 60 seconds before beginning the next.
 

Interval:
400m sprint
*rest 90 seconds
300m sprint
*rest 60 seconds
200m sprint
*rest 30 seconds
100m sprint
 

7-4-18

"Murph"

For time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

7-3-18

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
 

WOD:
11 minute AMRAP:
5 deadlifts 315/225#
18 wall-ball shots 20/14# to a 10/9’
17 burpee over the bar
 

7-2-18

“T”
5 rounds for time of:
100-meter sprint
10 squat clean thrusters 115/75#
15 kettlebell swings 53/35
100-meter sprint

*Rest 2 minutes

Post WOD:
Mobility
 

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.
 

6-30-18

“Partner Braswell” 
40 minute AMRAP:
9 hang power clean 95/65#
12 burpee over bar
18 wallball shot 20/14#
200m wallball run
*in this workout while one partner runs the other must hold the barbell in the front rack. You must alternate who runs every round. All other movements can be traded as needed. If the bar is dropped while your partner is still running the next round starts with 10 burpees.
 

This hero WOD honors Christine Braswell, 40, who lost her life on 4/8/2017, after sustaining multiple injuries from an off-duty vehicle accident. She was a 12-year veteran and academy instructor with the Delray Beach PD, Swat Team Sniper and Delray Honor Guard. "She was a badass, and I/we wanted this to be just like her."
 

6-29-18

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

“JACK”
20 minute AMRAP:
10 push press 115/75
10 kettlebell swing 53/35
10 box jump 24/20”
 

6-28-18

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

“Griff”
For time:
800m Run
400m Run Backwards
800m Run
400m Run Backwards
 

Skill:
5 rounds not for time:
6-10 strict pullups
6-10 strict dips
 

6-27-18

Strength:
15 minutes to build to a max for the complex:
Power snatch
Snatch balance
Overhead squat

WOD:
3x5 minute AMRAP, 2 minute rest between efforts:
3 rope climb
10 power clean 135/95#
30/24 calorie ski
 

6-26-18

Strength:
15 minutes OTM:
Power clean and jerk
*Work up from 70% of your clean and jerk 1RM and attempt to max a power clean and jerk.

WOD:
6 rounds for time:
16 single arm dumbbell thruster 50/35# (8L/8R)
12 toes to bar
200m run
 

6-25-18

WOD:
For time: *12 minute cap
21-15-9-15-21
Sumo deadlift high pull 70/53# kettlebell
Handstand pushup

Post WOD:
At 20 minutes on the clock:
Tabata 1k row
 

6-23-18

Partner WOD:
For time:
200 wall ball shot 20/14# to 10/9’
100 burpee over rower
50 pullups
*Row 100m at the start of each minute.