Memorial Day WOD

Front Squat
3-3-3-3-3



WOD

"Jack"

Complete as many rounds as possible in 20 minutes of:

115 pound Push press, 10 reps

10 KB Swings, 1.5 pood

10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Fight Gone Bad

Warm-up
500m row
50 air squats
40 sit ups
30 second plank
20 push-ups
10 pull-ups


Strength
Push press
5 sets x 3 reps


WOD

"Fight Gone Bad!"

Three rounds of:

1 Min of Max Rep Wall-ball, 20 pound ball, 10 ft target (Reps)

1 Min of Max Rep Sumo deadlift high-pull, 75 pounds (Reps)

1 Min of Max Rep Box Jump, 20" box (Reps)

1 Min of Max Rep Push-press, 75 pounds (Reps)

1 Min of Max Row for Calories

1 Min Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

A "Lighter Day"

Warm-up
Pull-up progression
---Work on your pull-ups.  With or without a band, work on strict pull-ups.
(about 5-8 minutes)


Strength  (more of a lung strengthening)
Death By Burpees starting at 3.
Min 1 = 3 Burpees
Min 2 = 4 Burpees
Min 3 = 5 Burpees
Min 4 = 6 Burpees
etc..

NOTE: How ever long it takes to complete the burpees for that minute, the rest of the minute is rest.
i.e. if minute one takes 5 seconds to complete 3 burpees, than you have 55 seconds of rest until you go again.

This a "never ending" ladder, that is until you don't complete the required burpees in the allocated time.

WOD
CrossFit Benchmark "Annie"
50-40-30-20-10 reps of
Double unders
Sit-ups

Deadlifts

Warm-up
400m run
than
15 air squats
15 push-ups
15 burpees

Than work on your hamstrings.

Strength
Dead lift
10-8-6-4-2

+

Good Mornings
3 sets x 10 reps  


NOTE:  The deadlifts will start out rather light and as reps decrease, the load will increase.  The good mornings should be rather light for all 3 sets.


WOD
8 Min AMRAP of;
3 wall walks/ wall climbs
8 deadlifts  @ 225/155
13 push-ups

NOTE: Scale the weight on the deadlifts as needed.  You should not be sacrificing any for on them.  They should be fast but clean.
For the wall walks/wall climbs go chest to deck and belly to wall.


Recovery
Please spend some time stretching your hamstrings and legs in general.  Otherwise your lower back will be hurting tomorrow and you wont be worth a damn.

EMOTM

Warm-Up
1k Row
Than
30 Air Squats
20 Push-ups
10 Knees to elbows


Strength
EMOTM for 12 Minutes, perform the following (Every Minute On The Minute)
5 burpees
3 Thrusters

NOTE:  The thrusters should be heavy (as long as your technique permits).  Ideally about 135/95#



WOD
4 Rounds For Time of;
10 toes to bar
20 Wall balls
30 Double Unders

NOTES:  Scale toes to bar back to Knees to elbows, or sit-ups.  Also if you do not have Double Unders, it is 3 single jump ropes for every 1 double under, so each round would be 90 singles.



eWOD  (For those never satisfied)
400m run
Rest the amount of time it took to run the 400m
800m run
Rest the amount of time it took to run the 800m
400m run
Rest the amount of time it took to run the 400m
Run 1 Mile

Over Head Squat

Warm up

30 Kettle bell swings in as few sets as possible

Strength

Over head squat

5 sets x 3 reps  (warm up to a weight that feels heavy at 3 reps and use that weight for all 5 sets)

NOTE:  Beginners, don't worry about going to heavy.  Technique is paramount. 

WOD

13 min AMRAP of; (as many rounds/reps as possible)

250m row

5 hang power snatch 

15 lateral jumps (over the bar)

5 dips

NOTE: Weight is based upon expierence level. The more expierenced should go heavier, about 115/85#.

Recovery

You shoulders should be pretty smoked, so make sure to stretch them. Also, when ever we squat make sure to also focus on your hamstrings.

For those never satisfied...

For those who want more, those wanting to focus more on endurance, or those just wanting to improve their PT test run I will be programming additional "Endurance WODs". These are not programmed to be completed directly before or after the class.

eWOD

15 minutes of 

20 second sprint

40 second rest

NOTE: This idea of this WOD is to see how far you can sprint ft the 15min, so no forward progression. When you rest pace side to side not forward.

Bench

Warm-up

500m row

than 

3 rounds of (not for time)

10 push ups

10 lunges (5 each leg)

10 squats

Strength

Bench Press

Advanced: 

5 sets of max rep body weight bench press  (put your body weight on the bar and go)

Beginners:  Try to find a 5 rep max  ( the heaviest weight at which you can do 5 reps)

NOTE: Focus on staying tight throughout your entire body, i.e. no legs flying all over the place. A solid foundation is a stronger foundation.

WOD 

For time;

10- wall balls

20- knees to elbows

30- jump squats

40- push-ups

50- double unders (or 150 singles with the jump rope)

40- push-ups

30- jump squats

20- knees to elbows

10- wall balls

Welcome to the Hero's

For the unfamiliar or new to CrossFit, a HERO WOD is a dedication WOD to a fallen military member, fireman, or policman (those who selflessly serve).  The WODS are usually submitted by friends and family and are designed to be difficult, for a reason.

Todays WOD is "Jerry"

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

"Jerry" 

For time;

Run 1 mile

Row 2000m 

Run 1 mile

Split Jerk

Warm up
5 sets of max rep push-ups
(the set is over once you stop moving, NO resting at top or bottom)
1 minute rest in between sets
than
50 air squats as fast as possible

Strength
Split Jerk
2-2-2-2-2-2-2  ( try to move up in weight each set, even if its only 5#)

NOTE: Focus on keeping the torso upright and not leaning forward. Be explosive out of the dip.


WOD
21-15-9 reps of;
Push press @ 95/65# (scale as needed)
Burpee Pull-up

For the un-initiated follow the link to see the burpee pull-up  Click here for Burpee Pull-up

20 Rep Max

Warm-up
Jump rope
60 secs on
30 secs off
60 secs on
30 secs off
90 secs on



Work on stretching the lower back and hamstrings.

Strength
Back Squat
20 rep max

NOTE: You are going to try and find the heaviest weight that you can do 20 reps of.  This is very difficult because if you go to light and try again at a heavier weight you can smoke your legs and not find  a true 20 rep.  My advice is do a few light warm up sets.  It it feels heavy at rep 5 than it is definitely to heavy.  If you get to rep 10 and you're not eve trying it's to light.

This will be very difficult mentally.  Reps 15-20 will be hard but dont put the bar down.  Keep your form and power through it.


WOD
21-15-9 reps of;
Thrusters @ 95/65#  (scale the weight as needed)
Burpees


Recovery
The shoulders are going to be pretty fried so take the time to stretch them.  i.e. use the bands.

Dead Lift

Warm-up
500m row
than
3 rounds of
10 air squats
10 supine rows

Spend some time stretching the hamstrings, but no static stretches.


Strength
Dead lift
5 sets x 5 reps   (use the same weight for all 5 sets)

NOTE: Warm-up to a weight that is difficult but doesn't sacrifice form & technique.


WOD
4 rounds for time of;
7- burpees
9- goblet squats
12- 2 count mountain climbers
15- box jumps


Recovery
Spend some time rolling out the legs with a foam roller and stretching the hammies.

Strict Press

Warm-up
Tabata Mash up
4 rounds of
20 seconds of max effort row
10 seconds of rest
20 seconds of max effort push ups
10 seconds of rest


Strength
Strict Press {military press/ standing press}
Rep Scheme 10-8-6-4-2-2-2

NOTE: Do a few sets to warm-up than start your set of 10 reps.  As the reps decrease in the sets the weight should increase.  Even if it is just 5# try and add weight.


WOD
10 Min AMRAP of [as many rounds/reps as possible]
5 push press @95/65#
5 burpees
10 wall balls

NOTE: Scale the weight as needed on the push press.

The Clean & Jerk

Warm-up
Supine Rows
5 sets of max effort
To perform the rows place feet on box and pull yourself  up the  the bar or rings.
+
Pull-up progression


Strength
Hang Power Cleans
6 sets x 3 reps  (keep the same weight for all 6 sets)


WOD
12 Min AMRAP  (As Many Rounds/Reps as Possible)
3 Clean & Jerk  135/95#   (scale as needed)
9 Lateral jumps (over the bar)
12 pull-ups


Recovery 
Work on hip flexors and shoulder mobility.
i.e., couch stretch for hip flexors and band stretches for shoulder mobility.

Temp delay

If anyone is already following the programming, it will be temporarily delayed until next Monday

Back Squat

Warm-Up
EMOTM for 7 min(Every minute on the minute)
4 jumping lunges (4 total)
4 burpees

NOTE:  The way EMOTM is accomplished is that at "sec 1" of each minute you will complete the reps as quickly as possible and rest until the next minute.  For example it it takes you 30 seconds to complete the 8 reps you will have 30 seconds of rest.

Strength
Back squat 5-5-5-5-5

NOTE: Each set of five reps try to increase the weight, eve if its only by 5 pounds.
Beginners---Warm up sets do not count as part of your 5 x 5.


WOD
5 rounds for time of;
250m row
10 push ups
15 jumping squats
20 Kettle bell swings

NOTE:KB weight will depend on your fitness level.  The 20 swings should have to be completed in about 2-3 sets other wise its to heavy or to light


Recovery
Focus on stretching hamstrings & IT bands.