07.22.2023 Partner WOD

 Mobility
1.  banded face pulls x 15
2.  banded lat pull downs x 15
3.  banded pull throughs x 15 - thicker band between the legs, hinge and pull the band through the legs
 
WOD
"Rebuild"
14 rounds for time with a partner
7 deadlifts 225/155  185/125  155/105
200m run
7 pull ups

07.20.2023

Strength
Deadlifts
10 sets of 2 reps @ 75%
 
 
WOD
"Run Over"
4 rounds
300m row
6 tire flips
200m run
Rest 1:00

07.12.2023

Strength
Deadlifts
12 sets of 2 reps @ 70%
Rest 60 seconds between sets


WOD
"Bicycle"
Every 3:00 for 5 sets
10 cals bike
10 cals row
20 crossover jumps

07.11.2023 Hero WOD

WOD
"The Kabul Thirteen"

For Time
20 Deadlifts (75/55 lb)
23 Hang Power Cleans (75/55 lb)
31 Front Squats (75/55 lb)
23 Push Presses (75/55 lb)
22 Box Jump Overs (24/20 in)
20 Butterfly Sit-Ups
20 Reverse Step Lunges
20 Pull-Ups
23 Goblet Squats (53/35 lb)
25 American Kettlebell Swings (53/35 lb)
22 Power Snatches (75/55 lb)
20 Overhead Squats (75/55 lb)
22 Thrusters (75/55 lb)
Perform 13 Burpees after each movement.
 

Background: This workout is dedicated to the 13 servicemen who lost their lives in Kabul, Afghanistan on August 26, 2021 by a suicide terrorist bombing at the Kabul airport, while evacuating both military and civilian personnel out of the country.

The Rep Scheme represents the ages of the 13 servicemen. R.I.P.

– Marine Corps Lance Cpl. David Espinoza, 20, of Rio Bravo, Tex.
– Marine Corps Sgt. Nicole Gee, 23, of Roseville, Calif.
– Marine Corps Staff Sgt. Darin Taylor Hoover, 31, of Utah
– Army Staff Sgt. Ryan Knauss, 23, of Corryton, Tenn.
– Marine Corps Cpl. Hunter Lopez, 22, of Indio, Calif.
– Marine Corps Lance Cpl. Rylee McCollum, 20, Jackson, Wyo.
– Marine Corps Lance Cpl. Dylan R. Merola, 20, of Rancho Cucamonga, Calif.
– Marine Corps Lance Cpl. Kareem Nikoui, 20, of Norco, Calif.
– Marine Corps Cpl. Daegan William-Tyeler Page, 23, of Omaha
– Marine Corps Sgt. Johanny Rosario, 25, Lawrence, Mass.
– Marine Corps Cpl. Humberto Sanchez, 22, Logansport, Ind.
– Marine Corps Lance Cpl. Jared Schmitz, 20, of Wentzville, Mo.
– Navy Hospital Corpsman Max Soviak, 22, of Berlin Heights, Ohio

07.05.2023

Strength
A.  landmine hack squats x 8 per side
B. DB pull overs x 15

C. landmine single leg RDLs x 8 per side
D. DB single arm high pulls x 12 per side
E. seated front raise + bus driver x 12 

WOD
"Can this be real?"
For Time
800m run
30 deadlifts 185/135
500/425m row
3:00 bear hug sandbag hold
500/425m row
30 deadlifts 185/135
800m run

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.

06.07.2023

Strength
Deadlift 
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
then 1 x max reps @ 55%


WOD
"So Flipping Good"
12:00 AMRAP
4,6,8,10,12...
single arm devil's press 4= 2 right, 2 left  50/35  35/20
2-3-4-5-6...
tire flips