Thursday 08/09/2018
Farewell Angie
HSI: EC –> SD
8-19-9
Cleans 135/85
Shoulder to Overheads 135/85
Row
+++ 1 MINUTE REST +++
53 Sit-Ups
194 DoubleUnders
H=8
S=19
I=9
EC=53
SD=194
Wedsday 8/8/2018
Strength/Skill
Heavy 3 Rep OHS
Work on getting confident with a heavy load overhead.
WOD
18 AMRAP
-8 OHS
-8 Box Jump Overs
Tuesday 08/07/2018
Skill/Strength
Light Yokes
WOD
4 RFT
7 Pull-Ups
14 Hang Power Cleans 115/75
28 Double Unders
Monday 8/6/2018
Skill/Strength
6×1 Snatch at 80%
WOD
-15 Snatches 75/55
-200m Run
-12 Snatches75/55
-2oo Run
-9 Snatches
-200m Run
2 min Mandatory Break
-9 KBS 70/53
200m Row
-12 KBS 70/53
200m Row
-15 KBS 70/53
-200m Row
Friday 08/03/2018
Farewell Shocks
4 Rounds for Time
BUY-IN: 31 Burpees
8 Deadlifts 225/155
3 Man Makers 35/25
20 Dumbbell Snatches
18 Box Jump 24/20
CASH OUT: 31 Burpees
Thursday 08/02/2018
Strength:
Deadlifts
4 x 4 @80%
WOD
Partner wod: both partners buy-in and cash out at same time. Only 1 person works at a time afterwards.
Buy-In: 1 Tower Run
1200 M Row
150 Cleans 115/85
1200 M Row
Cash-Out: 1 Tower Run
Wednesday 08/01/2018
Strength:
Shoulder Press
4 x 4 @80%
WOD:
6 Rounds for Time
5 Burpees
10 Shoulder-to-OverHead 135/95
20 Sit-Ups
Tuesday 07/31/2018
Tuesday
Strength:
Back Squat
6×4 @85%
WOD
27-21-15-9
Wallballs
Cal Bike
Front Squats 115/75
Monday 7/30/18
Strength
Bench
5×5 @ 80%
WOD
15 min AMRAP
50 Double Unders
10 pull ups
10 Thrusters 95/65
Friday 7/27/18
“Wittman” Hero WOD
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.
He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
The “Wittman” Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, February 10, 2011 (110210).