W.O.D.

Everything listed under: weight loss

  • Tuesday 9/25/18


    “TOMMY MAC” HERO WOD
    2 Rounds For Time
    12 Burpees
    12 Thrusters
    12 Burpees
    12 Power Snatches
    12 Burpees
    12 Push Jerks
    12 Burpees
    12 Hang Squat Cleans
    12 Burpees
    12 Overhead Squats

    Weight for all barbell movements:
    RX-115/75, II-95/65, I-75/55

    Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

    MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

    The "Tommy Mac" Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his "The Outlaw Way" blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:

    "The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden."


  • Monday 9/24/18


    For Time:
    30 Dumbbell Power Clean & Jerks
    III-33% of your BW in each hand
    II-25% of your BW in each hand
    I-20% of your BW in each hand

    *You must touch both DBs to the ground each rep

    2) STRENGTH
    Front Squat
    Every 2 Mins:
    2×4 @ 73%
    2×3 @ 78%
    2×2 @ 83%


  • Friday 9/21/18


    FOR TIME:
    600m Run
    30 Wall Balls (30/20)
    20 Burpees
    15 Power Cleans (III-135/95, II-115/80, I-95/65, 1a-75/50)
    400m Run
    25 Wall Balls
    15 Burpees
    10 Power Cleans (III-185/125, II-155/105, I-125/85, 1a-95/65)
    200m Run
    20 Wall Balls
    10 Burpees
    5 Power Cleans (III-225/145, II-185/125, I-155/105, 1a-105/80)


  • Thursday 9/20/18


    BENCHMARK BOARD
    For Time:
    500m Row

    WOD
    -Finish 3 rounds in under III-6 mins, II-7 mins, I-8 mins to earn 3 more rounds.
    -If you finish the first 3 rounds under time cap, rest until time cap hits then start 3 more rounds.
    -Fight to finish the second set of 3 rounds in under same 6, 7 or 8 min time cap (clock would read III-12 mins, II-14 mins, I-16 mins.)
    -Continue this pattern until failure to complete under time cap. -Limit is 4 complete cycles (so furthest you can go is III-24 mins, II-28 mins, I-32 mins.)
    -Score is Rounds + Reps completed.

    3 Rounds:
    2 Rope Climbs (Scale: 12 Towel Ring Rows)
    10 Plank to Pike
    25' HS Walk (Scale: 30 sec HS Hold)

    *After 3 Rounds, Rest Until Time Cap


  • Wednesday 9/19/18


    AMRAP in 18 Mins:
    50 DUs (100 SUs)
    15 Back Squats* (III-135/95, II-115/80, I-95/65, 1a-75/50)
    10 Strict Pull Ups

    *Back Squats taken from the ground


  • Tuesday 9/18/18


    For Time:
    Buy In: 1 Mile Run

    6 Rounds:
    5 Tire Flips
    15 Push Ups

    Cash Out: 100 Russian Twists w/ KB (III-55/35, 35/25, I-25/15)

    / / / / / WEAR A WEIGHT VEST IF ABLE! \ \ \ \ \


  • Monday 9/17/18


    MONDAY
    2 Rounds For Time of:
    50 Wall Balls (20/14)
    10 Bar Muscle Ups (Scale: 20 Pull Ups + 20 Dips)


  • Friday 9/14/18


    With a running clock, EVERY MINUTE perform 1 lift and MEN add 10# every minute while LADIES add 5# every minute (stipulations below in SCALING section)

    Start with an empty barbell and snatch for as long as possible.
    Once you cannot snatch the weight, clean for as long as possible.
    Once you cannot clean the weight, deadlift for as long as possible.

    -------------------------------------------------------------------------------------------------------------------------

    *Scaling is below to maintain cohesiveness between the whole class. Some will still finish faster than others but this will get everyone closer to hitting similar amount of total lifts. Please share a bar with someone with very similar #s to you so that you finish each lift within a couple minutes of each other. Whoever fails first will have a couple mins of rest while they are waiting for their barbell buddy to fail.

    SCALING (everyone read plz)
    -If you are a man and your Deadlift PR is under 275lbs then increase by 5#s on snatches and deadlifts
    -If you are a female and your Deadlift PR is under 150lbs then start with a 15# bar
    -For LIII athletes you may choose to add M-20#s/F-10#s each deadlift to stay under the 40 min time cap

    *Take note that the snatches will most likely take the longest since they build from an empty barbell. You will likely have less lifts to get to your clean and deadlift max for the day.

    *Remember, you are lifting once per minute. This might prevent you from getting close to your current 1RMs. Don't let that frustrate you. It's how the workout was designed. HAVE FUN with this!!


  • Thursday 9/13/18


    Skill Work - Handstand Walk
    Spend the 1st part of class with the coach working on the next level to HS Walking

    AMRAP in 15 minutes of:
    15 Toes to Bar
    50' Handstand Walk (Sub- 5 Wall Walks)


  • Wednesday 9/12/18


    “MOSZER” HERO WOD
    9 Rounds for Time:
    300m Run
    6 Air Squats
    6 Pull-Ups
    6 Box Jumps (24"/20")
    6 Burpees
    6 Sit-Ups
    6 Lunges
    6 Russian Kettlebell Swings (55/35#)

    ***Wear a weight vest (20/14lb)***

    https://wodwell.com/wod/moszer/

    In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.

    Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 300 block of 9th Ave N: 300M Run.

    The workout was first posted by CrossFit Ice House (Fargo, ND, USA), who featured the WOD as a community workout in Officer Moszer's honor on Saturday, February 20, 2016.


  • Tuesday 9/11/18


    3 Rounds for Time of:
    25 Push Ups (LIII-Hands on DBs, chest still touches the ground)
    50 DUs (100 SUs)
    25 DB Step Ups (DB in each hand)
    50 DUs (100 SUs)

    Men: III-50, II-40, I-30 dumbbells / 24" box
    Women: III-35, II-25, I-20 dumbbells / 20" box


  • Monday 9/10/18


    Technique Work
    Every 2 mins:
    3-3-3-3-3
    Unbroken Split Jerks (suggested weight is around 70% of your 1RM for all sets)

    *This is for technique at medium weight, not to push your limit with weight. Coaches are looking for 3 solid lifts each set. Choose a different weight other than suggested weight if you think it will allow 3 solid lifts each set.
    *Clean the 1st lift from the ground then perform a split jerk, lower the weight to your front rack position then perform the 2nd and 3rd jerk.

    WOD
    3 Rounds For Time:
    400m Run
    10 Ground to Overheads (III-185/125, II-155/105, I-125/85)

    *G2O means any way you prefer to get the barbell over head. Snatch or Clean and Press of any kind.