workout of the day
07.05.2023
WOD
"Can this be real?"
For Time
800m run
30 deadlifts 185/135
500/425m row
3:00 bear hug sandbag hold
500/425m row
30 deadlifts 185/135
800m run
Strength
A. landmine hack squats x 8 per side
B. DB pull overs x 15
C. landmine single leg RDLs x 8 per side
D. DB single arm high pulls x 12 per side
E. seated front raise + bus driver x 12
WOD
"Can this be real?"
For Time
800m run
30 deadlifts 185/135
500/425m row
3:00 bear hug sandbag hold
500/425m row
30 deadlifts 185/135
800m run
06.16.2023
WOD
"Strawberry Fields Forever"
Every 1:30 for 10 rounds
1-2-3-4-5-6-7-8-9-10
TTB
8 box jumps 24/20" after each set of TTB
max reps wall balls 20/14
Strength- accessories
2 sets
A. single arm DB bench press x 12/side
B. wide grip strict pull ups x 8
2 sets
A. single arm DB rows x 10/side @2111
B. DB reverse flys x 12- light load
2 sets
A. banded tricep extensions x 30
B. banded pull aparts x 30
WOD
"Strawberry Fields Forever"
Every 1:30 for 10 rounds
1-2-3-4-5-6-7-8-9-10
TTB
8 box jumps 24/20" after each set of TTB
max reps wall balls 20/14
06.08.2023
WOD
"On The Run"
4 rounds for time
300m run
5 C2B pull ups or pull ups or ring rows
200m run
10 HSPU or push ups or dips
100m run
15 burpees to a target
Strength
Accessories
3 sets of each- super set A/B and C/D
A. Bamboo (thick PVC) walk x 1:00- hang KBs from the PVC
B. Ring dips or stationary dips on box x 4-8 reps
C. Suitcase carry x 100 feet each arm- grab a heavy weight
D. Ring support hold x 15-30 seconds
WOD
"On The Run"
4 rounds for time
300m run
5 C2B pull ups or pull ups or ring rows
200m run
10 HSPU or push ups or dips
100m run
15 burpees to a target
09.28.2022 Partner WOD
WOD
"Safety"
with a partner
17:00 time cap
100 cals bike
100 single arm devil's press 50/35 35/20
100 cals row
100 burpee over bar
remaining time max reps strict hspu
Warm Up
2 sets
Run 200m
20 steps DB death march
5-7 reps scap push up to downdog
5-7 reps each side Cossack squats
Strict September
2 sets of 20 pull ups
divide into sets- assist your pull up for larger sets
add weight if you need to make it more challenging
WOD
"Safety"
with a partner
17:00 time cap
100 cals bike
100 single arm devil's press 50/35 35/20
100 cals row
100 burpee over bar
remaining time max reps strict hspu
Accessories
3 sets
A. hamstring curls x 20 reps
B. suitcase carry x 50 feet each arm
C. pallof press x 15 each side
09.24.2022 Hero WOD with a partner
WOD
"Hildy"
partner workout
one work, one rest
for time
100 cal row
75 thrusters 45/35
50 pull ups
75 wall balls
100 cal row
Background: US Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died on July 2, 2013 from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.
Warm Up
outside with a partner and a ball
Line drills and dynamic warm up with the MB
WOD
"Hildy"
partner workout
one work, one rest
for time
100 cal row
75 thrusters 45/35
50 pull ups
75 wall balls
100 cal row
Background: US Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died on July 2, 2013 from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.
The “Hildy” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, May 29, 2016 (160529).
Accessories
3 sets
A. single arm DB press x 10 reps each side
B. barbell bicep curls @2011 x 10 reps
C. banded lat pull downs x 25 reps