06.26.2023 Member of the Month Brian

Strength
A.  3 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)
B. 3 sets of 
2 clean lift off to knee + clean + jerk @70-75%
C. 3 sets of
clean + jerk @80%


WOD 
Member of the Month- Brian L
"Easy as 1-2-3"
5 round for time
30 DUs or 30 speed steps
3 heavy power cleans- around 75-80%
3 bar facing burpees
3 muscle ups/C2B pull ups/ pull ups

06.24.2023

2023 PRIDE workout- designed by Corey

40 minute time cap

Run + TTB and burpees are to be completed together and synchro.  P-R-I-D-E portion can be split amongst partners however desired.

Buy-in

"Rainbow Road"

1 mile run (together)

"PRIDE"

11 rounds (one round for each color of the progress flag)

P - Pull-ups (12)

R - Row (12/10 cals)

I - Isabel -half (15 snatches) (95/65)

D - Double Unders (50)

E - Echo Bike (12/10)

Cash Out

"2023 is the year"

20 TTB (synchro)

23 burpees over bar (synchro)

06.23.2023

Strength
front squat
5 reps @ 70%
5 reps @ 75%
3 reps @ 80%
1 set of max reps @ 60%
 
 
WOD
"Ghost"
6 rounds
1:00 row cals
1:00 burpee
1:00 DUs
1:00 rest
max reps on each minute
*you need to record totals separately

06.22.2023

Strength
Build from 70% max DL
4 sets of 3 deadlifts to the knee + 1 deadlift
 then 
finish with 100 banded hamstring curls
 
 
 
WOD
"Townsend"
AMRAP 8:00
12/10 cal bike
5 deadlifts 155/105
3 hang power cleans 155/105
1 jerk 155/105
Rest 2:00 
take 5:00 to find max lift of the complex
1 deadlift
1 hang power clean
1 jerk

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

06.20.2023

Primer- handstand skills
2 sets
A. piked wall facing handstand hold- accumulate 1:30 on wall
B. kick to wall softly x 5 reps
C. donkey kicks to wall x 5-8 reps
 
 
 
WOD
Kettlebell 15
every 3:00 for 15:00
15 American KB swings 53/35
15 KB goblet squats 53/35

at 15:00
800m farmer carry- as heavy as possible

06.19.2023 Juneteenth

 Strength
back squat
5 reps @ 60%
3 reps @ 70%
1 rep @ 80%
3 x 8 reps @ 60%
 
 
 
WOD
Time Cap 25:00
Juneteenth 
6 rounds for time
19 burpees
11 thrusters 95/65  75/55  45/35
63 single unders

buy out: 650m run
 
 
 
Significance of rep scheme
6- June
19- 19th (freedom day)
11- 1/1 (date of the emancipation proclamation)
63- 1863 (year of the emancipation proclamation)
65- 1865 (year of Juneteenth)

This Friday we will tackle our first annual Juneteenth WOD. You might be thinking, “What is Juneteenth?”. Juneteenth is an American holiday celebrated on June 19th commemorating when federal orders were read in Galveston, Texas, in 1865 (over two and a half years after the Emancipation Proclamation freed slaves) stating that all slaves were free. Juneteenth, also called Freedom Day, is widely accepted in the United States as the day slavery ended. This is not a day just for African Americans to celebrate but a day for all Americans to remember and revere. It’s a testament to America’s ability to recognize wrong and do its best to change course and make things right- even if that change is long overdue.