Saturday (2020AUG29)- WOD

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.

 

Hero WOD: 

“Wade”

For time, wearing a 20-lb. vest or body armor:

Run 1,200 meters

Then, 4 rounds of

   12 strict pull-ups

   9 strict dips

   6 strict handstand push-ups

Then, run 1,200 meters

Wednesday (2020AUG26)- WOD

Focus: 

APRE6 Back Squat

50% of 6RM x 10

75% of 6RM x 6

100% of 6RM x ME

Adjusted Wt. x ME

 

WOD:  

For Time

21-15-9

Box jump 20″

Kb Swing 24/16kg

rest 1:1

9-15-21 reps

Box jump 20″

Kb Swing 24/16kg

 

Finisher:

100 Banded good morning

100 TKEs

in as few sets as possible

Tuesday (2020AUG25)- WOD

Focus: 

Snatch

E2MOMx5

  1. empty bar x10
  2. 50% x8
  3. 60% x6
  4. 70% x4
  5. 80% x 2

WOD: 

3 rounds

400m Run (must be under 1:45 to count)

Max DIstance Handstand Walk 

rest 1min

NOTE: If time of run is over 1:45 scale distance

Accessory

CrossOver Symmetry 

Saturday (2020AUG22)- WOD

This Hero WOD is dedicated to Sgt. 1st Class Will D. Lindsay, 33, who paid the ultimate sacrifice on March 22, 2019.
Sgt. 1st Class Lindsay was a Green Beret of the 2nd Battalion, 10th Special Forces group, on his seventh combat deployment when he was killed by small arms fire during a firefight in Kunduz province, Afghanistan.
A recipient of five Bronze Star medals and a Purple Heart, SFC Lindsay was well-recognized for his leadership abilities and combat skills.
SFC Lindsay is survived by his wife and four daughters.
The rep scheme signifies the date SFC Lindsay died and 10 rounds signifies the 10th Special Forces Group.

 

Hero WOD:

“Will Lindsay”

10 Rounds

3 Devil Presses 50/35#

22 Alt DB Lunges 50/35#

19 Air Squats

*Wear a weight vest if you have one

Friday (2020AUG21)- WOD

Focus: 

Sh.Press

Set 1: 15 Reps with a 3s Negative (light)

Set 2: 1 Bottom Half Rep + 1 Full Rep, 5 times thru

Set 3: 1 Bottom Half Rep + 1 Full Rep, 5 times thru

Set 4: 8 Tempo Reps (3s Down, 3s Up)

Set 5: 8 Tempo Reps (3s Down, 3s Up)

Set 6: 8 Tempo Reps (3s Down, 3s Up)

 

WOD:  Time Cap 14 mins

For Time

21 Handstand Push Ups

50 DU

18 HSPU

50 DU

15 HSPU

50 DU

12 HSPU

50 DU

9 HSPU

50 DU

Accessory

Bandy Tris x 150

Bandy Rows x 200

Alt after each break.  Meant to be fast 

and produce a blood pump in the shoulder

Thursday (2020AUG20)- WOD

Focus: 

Rowing Drills

15 Arm Only Strokes

15 Arm and Hips

15 Quarter Slide 

10 SLOW Full Strokes

5 Hard Strokes

x 2

 

WOD: 20 min

ROW or Ski WOD

20rds

30 sec max meter row (sprint) 

10 sec rest

20 sec easy row

Workout Detail:  This is a pure speed workout. Use the 10sec to get your heart rate down. Find something that works. Deep breaths, 5-8s in 5 out nasal breathing

Recovery:

Weighted Mobility

Wednesday (2020AUG19)- WOD

Focus:

Pistol progressions

Alt EMOM 10mins

1- 5-8 Dips

2- 3/leg Progress through Pistol Variants until difficult

 

Pistol Variants:

Single leg squat to bench

On Box, use ground to push back up

PVC on rig

Band On Rig

plate under heel

 

WOD:  8 min

8 min Amrap

21 Weighted Pistols 50/35

15 DB Strict Press 50/35

9 Bar Muscle Ups

 

Finisher:

Midline finish

Tabata 

Flutter kicks

Inch worms

Tuesday (2020AUG18)- WOD

Focus: 

Complex

4 Sets of the following

Deadlifts x 8

Hang Power Clean x 8

Push Press x 8

Push Jerk x 8

 

Find the unbroken weight

 

WOD: “DT unbroken rds” (sub 8min)

5 rounds

Five rounds for time of:

12 Deadlift

9 Hang cleans

6 Jerks

*each round MUST BE UNBROKEN

https://www.crossfit.com/workout/2009/04/14#/comments

 

Accessory

2-4 sets of 10

Negative DB curls 1 up 5 down

superset with

10 Db lat raises

Monday (2020AUG17)- WOD

Focus: 

run warm up

Dynamic 

5 MINS

high knees

lunge

inchworm push ups

hip swings

Frankenstiens

 

WOD: 35 min cap

For time

5km run

50 burpees

*Partition as needed

**sub 10km bike or 5000m row

 

Recovery:

ROM WOD

1 min per side Pigeon 

2 min frog

1 min cobra

1 min per side twisted cross

2 min childs pose

1 min rebound