wod

Bryan

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Friday May 18th

5:30 AM & 7:30 AM classes are cancelled for today. Thank you for your understanding.

WOD:  “Morrison”

• 50-40-30-20-10 rep rounds of:

  • Wall Ball Shots (20/14) to (10/9”)

  • Box Jumps (24/20”)

  • Kettlebell Swings (53/35)

 

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

The “Morrison” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, July 4, 2011 (110704).

Mayra

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Thursday May 17th

Strength:

• [Clean Pull + Hang Clean + Jerk] + Clean & Jerk

  • Every 2:30 for 20 minutes

WOD:

• AMRAP, 7 minutes

  • 5 Snatches (115/80)

  • 7 Bar Facing Burpees

 

Denise

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Wednesday May 16th

Strength: Bench Press + Pendlay Row

• Bench Press

  • 5-5-5-5-5

• Pendlay Row

  • 5×5

WOD:  2018 Regional WOD #6 – scaled

• For Time

  • 4 Rope Climbs

  • 16 Thrusters (135/95)

  • 3 Rope Climbs

  • 12 Thrusters

  • 2 Rope Climbs

  • 8 Thrusters

 

Kevin

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Tuesday May 15th

Strength: Snatch, est. Heavy for the day (~20 min)

• 0:00-12:00

  • Athletes will work to establish a heavy for the day, not a 1 rep max

• 12:00-15:00 minute transition

  • Reset bars

• 15:00-19:00

  • 3 Snatches every 30 seconds @60-70% of today’s heavy (Practice cycling power snatches)

OR

• • 1 Snatch (squat) every 30 seconds @ 80%

WOD:  AMRAP

• 0:00-5:00

  • 6 Burpees

  • 9 Pull Ups

  • 18 Double Unders

• 5:00-8:00 REST

• 8:00-13:00

  • 6 Burpee

  • 9 Pull Ups

  • 18 Double Unders

Dave

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Monday May 14th

Strength: Bear Complex

• 5 rounds

  • 1 round is 7 sets of the sequence:

    • 1 power clean

    • 1 front squat

    • 1 push press

    • 1 back squat

    • 1 push press

  • Rest 4-5 minutes between rounds, building in weight.

WOD:

• 2k Row