WOD
Shatterday the Sheventh. Shee what I did there?
***Weekend Schedule Update: Regular classes Saturday the 7th, no special event. AUGUST 14th WEDDING WOD AND BBQ FOR JOHN AND EMMA! Be there or be square! We’re thinking High Noon, come for fun, friends, fame and fitness!!***
The Workout:
“Lumberjack 20”
LCF as Rx’d
TEAM WORKOUT:
For Time:
20 Deadlifts (275/185) **each buddy does 20, with their own barbell and weight that’s appropriate synchro if they can!!**
200m Run **together**
20 KB Swings (70/53) **each buddy does 20, with their own KB and weight that’s appropriate, synchro if they can!!**
200m Run **together**
-Strip Weight off your barbells from the deadlifts-
20 Overhead Squats (115/75) **each buddy does 10, with their own barbell and weight that’s appropriate, synchro!!! Whoa. **
200m Run **together**
20 Synchro Burpees
200m Run **together**
20 Chest-to-Bar Pull-ups **each buddy does 20, with their own appropriate scaling option, synchro if they can!!!**
200m Run **together**
20 Box Jumps (24/20) **each buddy does 20, with their own appropriate scaling option, synchro if they can!!!**
200m Run **together**
20 DB Squat Cleans (45/25) **each buddy does 20, with their own appropriate scaling option, synchro if they can!!!**
200m Run **together**
Friday! Hero Workout and lots of ups and downs!!
***Weekend Schedule Update: Regular classes Saturday the 7th, no special event. AUGUST 14th WEDDING WOD AND BBQ FOR JOHN AND EMMA! Be there or be square! We’re thinking High Noon, come for fun, friends, fame and fitness!!***
This is a great CrossFit workout, it’s basically equipment free, and rewards those who are nimble as heck and also builds your ability to jump and land, and to move without restriction.
The Workout:
“Brenton” 5 Rounds:
100′ Bear Crawl
100′ Standing Broad Jumps (Do 3 Burpees after every 5 Broad Jumps)
Scaling options include: ski erg, pushing sleds, and jumping activities like seated box jumps, jumping pull-ups etc. etc. Too many to list, so show up and get fitter!!
Yay a Heavy Day! Military Presses 🙂
***Weekend Schedule Update: Regular classes Saturday the 7th, no special event. AUGUST 14th WEDDING WOD AND BBQ FOR JOHN AND EMMA! Be there or be square! We’re thinking High Noon, come for fun, friends, fame and fitness!!***
Why the press? It builds the upper body! The whole thing, it measures strength, and gains there, and it helps things like handstands and their ilk.
The workout:
Military Press x3 with DB Rows
The DB Rows are to continue the process of making the upper body as a whole stronger. Never a waste of time, squeeze in at least 3 good sets per side, getting that muscle!!
No ropes today! Oh wait, different kind!!
Here’s a fun little burner for the crew!
Great day for lots of jumping stuff, and skills on skills on skillz!
The Workout:
21-15-9 Power Clean 115/75
75/50/25 Double Unders
Do scale weight and reps to make it snappy 🙂
Zeus! Mount Olympus, Father of Apollo, don’t $(&$ with me or I’ll throw a lightning bolt… ZEUS!
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.
He is survived by his wife Calli, parents David and Veronica, and brother Devon.
The “Zeus” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 26, 2013 (130226).
The Workout:
“Zues”
LCF as Rx’d 1 Round for Time of:
30 Wallball Shots (20-10’/14-9′)
30 Sumo Deadlift High-Pulls (75/55)
30 Box Jumps (20/16)
30 Push Presses (75/55)
30-cal Row
30 Push-ups
30 Thrusters 75/55
The original is 3 rounds… YOOOO. Enjoy smashing this one rounder, try to do it all in a row without stopping! It’s juuussssst outside of most people’s reach. Bravo!
Yay Saturday Buddy Workout! Another great Hero WOD too!
Dedicated to officer James Lowell Capoot, of the Vallejo Police Department, who died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.
Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.
The “Capoot” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, May 20, 2015 (150520).
The Workout:
“Capoot”
LCF as Rx’d Teams of two:
For Time:
Buddy 1: 40 Push-ups, Run 200m then
Buddy 2: 40 Push-ups, Run 200m then
Buddy 1: 30 Push-ups Run 300m then
Buddy 2: 30 Push-ups Run 300m then
Buddy 1: 20 Push-ups, Run 400m then
Buddy 2: 20 Push-ups, Run 400m then
Buddy 1: 10 Push-ups, Run 500m then
Buddy 2: 10 Push-ups, Run 500m – TIME!
It’s cool to share a huge workout with a buddy, rest while they do their push-ups and running, so you can blast into your round with gusto! ROCK IT.