10.06.2023 Hero WOD "The Seven"

WOD
The Seven -Time Cap 36:00
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
 

Background: “The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

06.21.2023 Hero WOD Holleyman

Strength
3 sets of 
3 clean pulls + 3 power cleans@50-55%
 
3 sets of 
2 clean pulls + 2 power cleans @ 60-65%
 
3 sets of 
1 clean pull + 1 power clean @70%+
 
 
 
 
WOD - Time cap 30:00
Holleyman

30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
 

Background: U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

The “Holleyman” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, August 30, 2012 (“120830”).

**Scaling options for weight

185/135  155/105  135/95  115/75

05.06.2023 Partner WOD

WOD
"Crusher"
Partners- you go, I go
22 rounds 
1 bar muscle up/1 chest to bar/1 strict pull up
1 deadlift 315/225  265/185  225/155  185/125
2 HSPU or piked on a box hspu
then
22 rounds
1 power clean 225/135  185/115  155/105  115/80
3 bar facing burpees
5 V-ups

01.21.2023 Partner WOD

WOD
"The Macho Man does Gymnastics"
partner workout
alternating rounds
 
20 rounds- 10 of each part for each person
Part A
5 HSPU or piked from a box
3 Burpee C2B pull up or burpee pull up
1 Devil's press  50/35  35/20
 
Part B
Macho Man Complex
3 Power Cleans
3 Front Squats
3 Push Jerks 
135/95  115/75   95/65

11.25.2022 7am and 8:30am ONLY

Warm Up

Cardio 3:00
then
thoracic flow 5 reps of each movement
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel




WOD
"The 12 Days of Thankfulness"- brought to you by Invictus


1 250 Meter Row
2 Muscle-Ups (Ring or Bar)
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (24/16 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lbs)

Intermediate/Scaled Version
1 250 Meter Row
2 Banded Chest to Bar pull ups
3 Dumbbell Thrusters (35/20 lbs)
4 Burpee Box Jumps/Step-Ups (24/20″)
5 Piked HSPU from a box or floor
6 Chin-Over-The-Bar Pull-Ups
7 Kettlebell Swings (16/12 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 35/20 lbs)
9 Hanging Knee Raises
10 Walking Lunges with Dumbbells (35/20 lbs)
11 Stationary Dips
12 Man-Makers (35/20 lbs)

11.18.2022 Member of the Month- Meredith

Warm up
2:00 cardio choice
2 sets
yoga push ups x 5
PVC Cuban presses x 10
half kneeling single arm KB strict press x 6/side
KB goblet squats with a 3 second pause at the bottom x 10

and then …

Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&




Mobility: https://www.instagram.com/p/BtogGGPnJbN/
Rotator Cuff using the yellow mini-bands
1. ISO hold 10 seconds x 3
2. presses x 10
3. external rotation x 10
4. pulsing x 10
5. external rotation overhead x 10





TTB drills:
https://www.instagram.com/p/B3urXsDABCw/
A. kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position. Push down on the bar. x 5 reps
B. work with a partner to have them place their hand out in front of the legs with your TTB swings. Raise your hand and have your partner try to keep hitting it with the feet.


Key Points:
1. Pull into hollow as hips hinge into pike
2. Pull down on bar through entire skill to create tension
3. Palms press down on rig, lats fully engaged
4. Neutral head
5. Drive heels down and back fast to repeat next rep


Handstand https://www.instagram.com/p/BvPOLo7gNVD/

These drills will fix 3 main issues:
*shaping
*opening up shoulders/stacking
*tension
1. pressing tall to open shoulders and stack spine
2. wall facing stacking in a pike position
3. T-spine stretch over MB with barbell - opening the shoulders




Snatch warm up
3 reps of each
1. slow OHS
2. sots press to stand
3. press behind the head to squat
4. extension to pulling under
5. snatch from the power position




WOD
"Mere Bear"
400m run
then
5 rounds
3 pull ups
4 TTB
5 HSPU
20 double unders

400m run
then
75 hang power snatches 45/35
every break is a 15 second rest

For total time

08.15.2022

Warm Up
Run 3:00
then
thoracic flow 5 reps of each movement
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel

Barbell warm up
5 clean grip RDLs
5 hang power cleans
5 strict press
5 kang squats

Strength
Take 15:00 to build to a heavy clean & jerk


WOD
"Camp Randall"
4 rounds for time
15/10 cals row
8 HSPU or piked box hspu
5 hang power cleans 135/95 115/75 95/65
rest 45 seconds
*record each set*