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.

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.

06.16.2023

Strength- accessories
2 sets
A. single arm DB bench press x 12/side
B. wide grip strict pull ups x 8
2 sets
A. single arm DB rows x 10/side @2111
B. DB reverse flys x 12- light load
2 sets
A. banded tricep extensions x 30
B. banded pull aparts x 30 



WOD
"Strawberry Fields Forever"
Every 1:30 for 10 rounds
1-2-3-4-5-6-7-8-9-10
TTB
8 box jumps 24/20" after each set of TTB
max reps wall balls 20/14

06.15.2023

Strength
Sumo Deadlifts
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
1 set of max reps @ 60%

WOD
"The Yellow Banana Seat"
5 rounds for time
50 DUs or 50 speed steps- counting right leg only
10 each side sledge hammer strikes
50m sled push- one plate- 25m out and back

06.14.2023 Girl WOD Nancy

Strength
try 3 sets of the complex as warm up
then 8 sets
every 2:00
clean lift off with 2 second pause at knee
power clean
power jerk
set 1-3@ 75%
set 4-6 @75-80%
set 7-8@ 82+%


WOD
"Nancy"
5 rounds for time
Run 400m
15 overhead squats 95/65

06.13.2023

Strength
Overhead squats
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
1 set of max reps @ 55%

WOD
"Raspberry Beret"
6:00 EMOM
min 1- 4 power snatch + 3 bar facing burpees
min 2- 4 power snatch + 8 pull ups
Rest 1:00

6:00 EMOM
min 1- 3 power snatch + 3 bar facing burpees
min 2- 3 power snatch + 6 C2B pull ups
Rest 1:00

6:00 EMOM
min 1- 2 power snatch + 3 bar facing burpees
min 2- 2 power snatch + 2 bar muscle ups

RX 115/75, 125/85, 135/95

06.12.2023

Strength
Push Press
3 sets of 5 reps
60-70-75%
1 set of max reps @ 55%

WOD
"Bing Cherry"
Every 4:00 x 7 sets
100m run
11 cals bike or row
10 burpee box jump overs 24/20"