workout of the day
09.21.2023 Hero WOD
WOD
DT
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.
The original “DT” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 14, 2009 (“090414“).
Strength
warm up with 3 sets of each drill- keep light to focus on technique
A. tall cleans
B. tall jerks
youtu.be/dkgUKzQ8iJw
youtu.be/GGVG0obnRrE
6 sets of mid-patella clean x 2 + split jerk
set 1-2 @73%
set 3-4 @78%
set 5-6 @82%
WOD
DT
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.
The original “DT” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 14, 2009 (“090414“).
09.20.2023
WOD
"Speed Climbs"
10:00 EMOM
min 1- 40 DUs or speed steps
min 2- Reps of 3-2-1-2-3 rope climbs
Strength
Front Squats
5 x 5 reps @ 74-77%
2 front squat @ 3211 + 3 front squats
WOD
"Speed Climbs"
10:00 EMOM
min 1- 40 DUs or speed steps
min 2- Reps of 3-2-1-2-3 rope climbs
Core
3 sets
14 KB/DB tall plank pull throughs
14 tall kneeling KB around the world https://www.instagram.com/p/CgZ5pyWgv0K/ (2nd movement)
14 each side KB flutter kicks (5th movement in video)- be in a hollow position
09.19.2023
WOD
"Wilderness"
For Time
8 bar muscle ups/8 C2B pull ups/ 8 pull ups
16 DB snatch 50/35 35/20
32 wall balls 20/14
16 DB snatch
8 bar muscle up/c2b pull ups/pull ups
Strength
Deadlifts
6 sets of 1 rep @85%
between sets complete a gymnastics drill of choice
WOD
"Wilderness"
For Time
8 bar muscle ups/8 C2B pull ups/ 8 pull ups
16 DB snatch 50/35 35/20
32 wall balls 20/14
16 DB snatch
8 bar muscle up/c2b pull ups/pull ups
09.18.2023
WOD
"Rating of 10"
10,9,8,7,6,5,4,3,2,1
box jumps 24/20"
1,2,3,4,5,6,7,8,9,10
burpees
Primer
3 sets
10 cal row
10 cal bike
60 seconds sandbag hold
1:00 rest
WOD
"Rating of 10"
10,9,8,7,6,5,4,3,2,1
box jumps 24/20"
1,2,3,4,5,6,7,8,9,10
burpees
09.16.2023
Tangletown Classic Competition
No Classes today.
Come watch. First wod is at 7:30am.
09.15.2023
WOD
"Jump Ball"
11:00 AMRAP
10 wall balls 20/14
5 box jumps 24/20"
1,2,3,4... burpee pull ups
keep adding reps of burpee pull ups until time expires
Strength
3 sets
A. barbell hip thrusts x 15 reps @50% DL max
B. Cossack squats x 8/side- add weight if you can
C. contralateral suitcase box step downs x 8/side
https://youtu.be/BrhQNNw7D4Y?si=mu9RGKNZK8tIoHQW
WOD
"Jump Ball"
11:00 AMRAP
10 wall balls 20/14
5 box jumps 24/20"
1,2,3,4... burpee pull ups
keep adding reps of burpee pull ups until time expires
09.14.2023
WOD
"Skipper"
every 4:00 for 20:00
200m run
20 KB swings 53/35
200m run
*record your splits*
https://www.instagram.com/p/CwGrDgEgVG0/
Strength
Back squat waves- EMOM
3 reps @ 60%
2 reps @ 65%
1 rep @ 70%
rest
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
rest
3 reps @70%
2 reps @ 75%
1 rep @ 80%
WOD
"Skipper"
every 4:00 for 20:00
200m run
20 KB swings 53/35
200m run
*record your splits*