WOD: Wed 07.20.2016 “Poison”
WOD
5 Rounds:
200 Meter Row
300 Meter Run
Rest 2 Minutes
ENDURANCE
10K Run
HERO WOD: Tue 07.19.2016 “Nick”
“Nick”
12 Rounds:
10 Dumbbell Hang Squat Cleans (45/35)
6 Handstand Push Ups on Dumbbells
Post Time to Comments.
About Nick:
U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.
About Hero WODs:
Most Hero WODs are officially recognized by CrossFit headquarters and are performed in the same way at CrossFit boxes all over the world. The WODs structure has significance, for example, in this WOD, the 12 rounds, 10 cleans and 6 HSPUs represent the date this soldier passed.
These WODs are designed to be tougher than most and not many CrossFitters finish these WODs RX nor within a time cap. And, of course, that’s okay, right? The real purpose of these WODs (besides getting a kick-arse workout) isn’t about your time or your score… it’s about your attitude. Daybreak uses these WODs to remind us to make the extra effort to stay positive and encourage one another — go ahead and give a mid-WOD high five to that member next to you! And when you hit those tough spots in the WOD, think about the effort and sacrifice our servicemen, servicewomen, fire/police and first responders make every day.
WOD: Mon 07.18.2016 “Bring Me To Life”
WOD
Strict Press
7 x 1 Reps
“Bring Me to Life”
AMRAP 12:
10 Overhead Step Ups (20″)(45/25)
200 Meter Run (45/25)
20 Ground to Overhead (45/25)
Post Weight and Rounds to Comments.
ENDURANCE
6 rounds:
300m run, 100m walk, rest :15
WOD: 07.17.2016 Open Gym
Open Gym 9a-11a
WOD: Sat 07.16.2016 “Carnage”
WOD
400 Meter Run
100 Wall Balls (20/14)
75 Burpees
50 Calorie Bike
25 Toes to Bar
400 Meter Run
Post Time to Comments.
WOD: Fri 07.15.2016 “Bag Lady”
WOD
With a Partner Complete:
30-20-10
Thrusters (95/65)
Pull Ups
Then
30-20-10
Deadlifts (225/155)
Handstand Push Ups
*One person works for a minute, then the next person works for a minute
Post Time to Comments.
Courtesy of CFPC
BARBELL CLUB
EMOM 7
3 hang snatches
Midline…
ENDURANCE
60 min weighted walk/run
WOD: Thu 07.14.2016 “Flight Simulator”
WOD
5-10-15-20-25-30-25-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
Post Time to Comments.
Courtesy of CFNE
WOD: Wed 07.13.2016 “Hope You Dance”
WOD
AMRAP 15
5 Calorie Bike
10 Hang Power Cleans (155/105)
15 Sit Ups
Post Rounds to Comments.
ENDURANCE
4 Rounds:
(500, 400, 300, 200, 100m)
200m jog between each effort
3 min between each round
WOD: Tue 07.12.2016 “Where Is The Love”
WOD
Overhead Squats
5 x 3 Reps, Across
“Where Is The Love”
AMRAP 8:
4 x (2 Overhead Lunges + 2 Overhead Squats) (115/75)
12 Chest to Bar Pull Ups
Post Weight and Rounds to Comments.
WOD: Mon 07.11.2016 “Christine”
WOD
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20)
Post Time to Comments
Compare Scores HERE
ENDURANCE
3 x 1000m run w/ 5min rest b/w efforts
on the minute
1 – 12 jumping lunges
2 – 9 jumping squat jumps
3 – 6 broad jumps