workout of the day
10.12.2023 Member of the Month
Member of the Month
"Shanna"
For Time
24-18-12-6
cals row
power cleans 115/75 95/65 75/55
12-9-6-3
kipping pull ups
Strength
warm up with 3 sets of each drill- keep light to focus on technique
A. tall cleans x 2 reps
B. tall jerks x 2 reps
youtu.be/dkgUKzQ8iJw
youtu.be/GGVG0obnRrE
6 sets of mid-patella clean + split jerk
set 1-2 @75%
set 3-4 @80%
set 5-6 @85%
WOD
Member of the Month
"Shanna"
For Time
24-18-12-6
cals row
power cleans 115/75 95/65 75/55
12-9-6-3
kipping pull ups or ring rows
09.21.2023 Hero WOD
WOD
DT
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.
The original “DT” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 14, 2009 (“090414“).
Strength
warm up with 3 sets of each drill- keep light to focus on technique
A. tall cleans
B. tall jerks
youtu.be/dkgUKzQ8iJw
youtu.be/GGVG0obnRrE
6 sets of mid-patella clean x 2 + split jerk
set 1-2 @73%
set 3-4 @78%
set 5-6 @82%
WOD
DT
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.
The original “DT” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 14, 2009 (“090414“).