05.26.2022

Warm Up
Bird Dog x 10 reps per side
youtube.com/watch?v=ybVaiRWeSnQ&index=7&
Cat/Cows x 10 reps
crossfitinvictus.com/blog/full-spinal-warm-putting-together
Leg Reach x 10 reps total
youtube.com/watch?v=-pzc3o8mERw&index=8&

followed by ...

Three rounds with a light slam ball
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Slam ball Squats x 10 reps
Ball Slams x 10 reps


https://www.youtube.com/watch?v=Xu6aCF7nyOA
Rope Climb Tips




WOD from Invictus Masters
* get a time for each section
21-15-9-6
DB front squats 50/35 35/20
4-3-2-1
Rope climbs

Rest 2:00

15-12-9
TTB
DB burpee deadlifts 50/35 35/20

Rest 2:00

12-9-6-3
lateral burpee over DBs
Dual DB hang clean & jerk 50/35 35/20

05.25.2022 Member of the Month

Warm Up
3 sets
200m run
10 each side lateral box step ups
5 each side perfect stretch
5 scap pull ups 5 tight kip swings
10 barbell deadlifts- add weight in round 2 & 3


Primer
3 sets
A. split stance barbell RDL @2111 x 6-8 reps/leg
B. Russian KB swings x 15 reps
C. gymnastics plank hold- start in a cat/cow stretch- get one leg out and then the other. Hold there with the upper back rounded x 30 seconds



WOD
Member of the Month Bill McKinney
hero wod
Steven Coakley
we will be doing 3 rounds instead of the prescribed 2 rounds

3 rounds for time
17 deadlifts 185/135
17 box jumps 24/20"
17 pull ups

This Firefighter Hero WOD is dedicated to Steven Coakley, FDNY, Engine 217, who was killed on September 11, 2001. Steven Coakley, 36, of Deer Park, was part of the New York City Fire Department’s Engine 217 in Brooklyn. He had finished his shift before the towers were attacked, but he ran to catch the truck as it sped off. He was last seen helping evacuate people from the south tower.

05.24.2022

Warm Up
2 sets
100m run
10 each side split squats
10 barbell behind the neck press
5 Kang squats



bullet proof shoulders
3 rounds
10 x prone PVC lift offs- grab as narrow as you can while still being able to lift 2-3 inches off the ground. Try to break the PVC by externally rotating arm before lifting

15 x banded 9090 overhead raises- keep entire back flat on the ground as you raise arms overhead. Use a band that makes this challenging. Legs are bent in the 90 degree position.

Max reps inverted row- racked barbell on rig- pull chest to the bar. Elevate feet on a bench or box.




WOD
"Drive with Legs"
5 rounds for time
Row 300/250m
50 DUs
5 S2OH 135/95
3 S2OH 155/105
1 S2OH 185/125
Rest 1:00 and record time

05.23.2022

Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges
20 banded lat pull downs





Skill
gymnastics positions
hollow hold
arch
planche


WOD
"Running Free"
For Time
Sled pull 50m
21 TTB
9 sandbag cleans
5 shuttle runs- 50 feet (25 feet out and back)

Sled pull 50m
15 TTB
6 sandbag cleans
5 shuttle runs- 50 feet

Sled pull 50m
9 TTB
3 sandbag cleans
5 shuttle runs- 50 feet

05.21.2022 Hero WOD Tuder- partners

Warm up
50 feet skip
10 barbell muscle clean + strict press
20 banded lateral steps
10 banded glute bridges
50 feet skip

50 feet shuffle 
10 barbell RDLs
5 inchworms + push up
10 banded air squats
50 feet shuffle



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.

05.20.2022

Warm Up
2 sets
1:00 cardio
10 steps each side death march
15 air squats
20 banded good mornings
10 scap pull ups

then

10 PVC platter squats
5 barbell tall cleans
5 hang muscle cleans
5 hang power cleans




Strength
4 sets- super set
A. barbell hip thrusts x 8 reps @80%
B. tire flips x 5 reps

WOD
"Iron Man"
3 rounds for time
Row 500m/ 425m
21 power cleans 115/85 95/65 75/55
Run 400m

05.19.2022

Warm Up
3 sets
200m run
5 each side perfect stretch
10 med ball chest passes to wall
10 each side banded lateral steps + 5 banded squats


Strength
Super set these 3 times
A. PVC with banded KBs hanging -strict press x 10 reps + 20 second hold on last rep
B. Single arm ring rows; 20X0, 8-10 reps per side https://youtu.be/w4Jhh82Ilos




WOD- from
#bearkomplex
"Murph EMOM"

EMOM 20 minutes with a vest or not
minutes 1-5
1 pull up + 2 push ups + 3 squats
minutes 6-15
2 pull ups + 4 push ups + 6 squats
minutes 16-20
1 pull up + 2 push ups + 3 squats

running
4 x 200m with a vest or not
Rest is 1:1