06.27.2023

Strength
Ten sets of 2 reps push press @ 65-75%
*build based on quality over the 10 sets

WOD
"Tsunami"
Buy In: 400m run
3 rounds 
40 wall balls 20/14
30 KB swings 53/35
20 Alternating DB snatch 50/35  35/20
10 TTB or hanging knee raises
Time Cap 20:00

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