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.

05.21.2022 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.

03.19.2022 Hero WOD Laura

Warm Up
2 rounds
200m row
10 Jefferson curls
5 yoga push ups
20 banded lat pull downs




Strength with a partner
12:00 EMOM
min 1- partner A completes 1 power clean + 1 squat clean
min 2- partner B completes the same complex
continue to add load to the bar until time expires



Hero WOD
"Laura"
AMRAP (with a Partner) in 21 minutes
30 calorie Row
20 Burpees Over Rower
10 Power Cleans (155/105 lb)

Background: This workout is dedicated to Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021.

Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice @cfvice (Coral Springs, FL, USA). Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard-working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

The workout, posted on the CrossFit Main Site as “Laura” – as the workout of the day for February 13, 2021 – was originally called “Lift Like Laura” when CrossFit Vice created the WOD as part of a “Live Like Laura” fundraiser event hosted by their gym on that date.

More background from an article by The Morning Chalk Up:

• “Schwartzenberger was “known for her engine,” so they designed her tribute WOD to target the engine.”

• ““She’d always have her hair braided for workouts, and I can just visualize her braid bouncing as she did power cleans and her rowing, and that’s why [CrossFit Vice] put those movements [in]””

• ““And burpees…” “She was the person that just wouldn’t rest, no matter how many burpees or how tired she was. She would just keep going.””

09.25.2021 Partner Hero WOD

Warm up

100m run
3 x DB complex

100m run
10/side DB/KB cross chop
https://youtu.be/VvihIHYN6vI

100m run
3x DB complex


**DB complex= Ren. Row (left + right) + DB Burpee DL + Hammer Curl - with the hammer curl make sure the elbow stays stable and the back doesn't move. Hold the DB like a hammer (upright).



Mobility
IYTs prone x 10 each letter with a 3 second squeeze at the top
perfect stretch walk x 5 each side




WOD
"Kabul"
with a partner
"The Thirteen"
13 rounds for time
26 cal row
8 strict pull ups
21 shoulder to overhead 95/65 75/55

09.11.2021 Hero WOD 343 Never Forget

Warm Up:

3 Sets Not For Time
5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly

*Move with purpose and focus - build a little weight on your press

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly





Hero WOD 343
100 Deadlifts 145/115
100 Power cleans 95/65
100 Ground to overhead 65/35
43 Burpees

scale to less reps or lighter weight


This wod was created and dedicated in honor of the 343 fire fighters who lost their lives on 9/11.

07.21.2021 "The Chief"

Warm Up
8:00 continuous pace
5 dual KB/DB deadlift
5 dual KB/DB clean
5 dual KB/DB press
5 dual KB/DB front squats
50 feet dual KB/DB carry- racked, overhead, or at your side


WOD
The Chief
Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Then Rest 1 minute

Repeat 5 times

Beginner
Five 3-Minute AMRAPs in 19 minutes
3 Power Cleans (75/55 lb)
6 Incline Push-Ups
9 Air Squats

Rest 1 minute. Repeat 5 times.

Background: “The Chief” is a benchmark/tribute WOD originally posted on the CrossFit Main Site (with credit to CrossFit San Diego) as the workout of the day for Sunday, September 14, 2008 (080914).

The original post said: “Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”

 Cool Down

1:00 each side low dragon stretch

1:00 heel sit

1:00 seal pose

07.03.2021 Hero WOD T

Warm Up
400m row/bike/run
10 empty bar thrusters
10 dead bugs

300m row/bike/run
10 KB swings
10 2- legged pistols keep knees and feet together as you squat

200m row/bike/run
20 banded glute bridges


Mobility:

banded ankle distraction x 45 seconds each side
hip flexor kicks x 7/side https://www.instagram.com/p/BwkLxo5gyDQ/
robust shoulders: 3 movements with an orange band or a theraband
https://www.instagram.com/p/B3N6eUMnnaz/





WOD
Hero WOD T


5 Rounds for Time
100-meter sprint
10 Squat Clean Thrusters (115/75 lb)
15 Kettlebell Swings (2/1.5 pood)
100 meter Sprint
2 minutes Rest

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

The “T” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, February 4, 2018 (180204).