11.15.2023

Primer
A. landmine meadow rows x 8/side @20X1   https://youtu.be/e-c4gMcqdyw
B. Turkish get ups x 2-3 per side- moderately heavy



WOD
"Cowboy"
24:00 EMOM
min 1- 13/10 cals bike
min 2- 100 feet sandbag carry
min 3- 10 barbell RDLs  135/95  115/75  95/65
min 4- 10 push ups

10.23.2023

Strength
Front Squats
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 87%
1 rep @ 90%

WOD
"Push, Pull, Squat"
AMRAP 10:00
6 C2B pull ups/ pull ups/ ring rows
10 push ups or incline push ups
14 alternating pistols

10.04.2023

Strength
Back squat waves- EMOM
3 reps @ 65%
2 reps @ 70&
1  rep @ 75%
rest 
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
rest
3 reps @75%
2 reps @ 80%
1 rep  @ 85%
 
 


WOD
"Let Her Fly"
16:00 EMOM
min 1- 13/10 cals bike
min 2- 3 bar facing burpees + 3 squat cleans @50-60% + 3 bar facing burpees
min 3- 12 abmat sit ups + 5 push ups
min 4- rest

09.23.2023 Partner WOD

WOD
"Dumbbell Inferno"

With a partner complete as many reps as possible in 30 minutes

100' Front Rack Dumbbell Walking Lunge
90 AbMat Sit Ups
80 Dumbbell Deadlifts
70 Push Ups
60 Dumbbell Hang Power Clean
50 Pull Ups
40 Dumbbell Front Squats
30 Toes to Bar
20 Dumbbell Shoulder to Overhead
10 Synchronized Burpees

07.24.2023

Strength
A. 3 sets of snatch press in receiving position x 3 reps 
B. 3 sets of 3 snatch balance @65-75% of max snatch
C. Take 10 minutes to build to your 70-75% snatch 

WOD
"Hammer Pants"
5 rounds for time
20 hammer strikes
50m heavy farmer carry
10 push ups
Rest 1:00

07.03.2023 Morning and noon only

Strength
Bench press
3 sets of 6 reps @ 65%

WOD
"Cinderella"
10:00 AMRAP
5 C2B pull ups
10 hand release push ups
15 jumping air squats
20 shuttle runs- each length counts as a rep

Rest 2:00
10:00 AMRAP
5 pull ups
10 push ups
15 air squats
20 shuttle runs

06.17.2023 Hero WOD

WOD
Tuder

• For Time (with a Partner

• 1 mile Run (together)

• 31 Push-Ups (each)
  

Then, 20 Rounds (switch after each round) of:

• 3 Deadlifts (135/95 lb)

• 3 Clean-and-Jerks (135/95 lb)

• 3 Front Squats (135/95 lb)

• Then, perform

• 31 Push-Ups (each)
  1 mile Run (together)
  

Background: This hero workout is dedicated to Police Officer Sean Tuder of the Mobile, AL, Police Department who was fatally shot on January 20, 2019, while attempting to take a wanted suspect into custody.

This workout was designed by members of CrossFit Mobile @crossfitmobile (Mobile, Alabama, USA), with input from Sean’s best friend (who is also a member of CrossFit Mobile and a work colleague of Sean’s).

In an email with WODwell, Susan from CrossFit Mobile confirmed that Sean was an active member of their gym when he was killed.

According to Susan, “Sean’s call sign was “Gang 3” hence the 3 reps of each movement, his favorite movements/lifts were push-ups, deadlifts and squats and the LAST workout he did with CrossFit Mobile was “Grace”, which lent some inspiration to the programming of “Tuder”.

CrossFit Mobile hosts an annual event on the anniversary of Sean’s death to perform this workout and honor his memory.