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Today we celebrate and honor those who have lost their lives serving our country. These men and women are some of the bravest human beings in the world. To all of you who have lost loved ones in battle, our thoughts are with you today as you undoubtly mourn their loss on this special day.The real meaning of Memorial Day -- We enjoy freedom today because of those who have fought to defend our country and Never Came Home.
Memorial Day now suffers the same secular fate as Christmas -- its commercial value has far outstripped its original meaning.
To most people, Memorial Day weekend is considered the kickoff to the summer season. It's known for the big sale at Macy's, national BBQ day or, just an excuse to drink beer.
Although there is nothing terribly wrong with any of that, and we couldn't change it anyway, we hope you will give a few moments thought to the real meaning of Memorial Day this weekend.
In typical CrossFit fashion, we will be doing a Hero WOD today! Each of you will pick the name of a fallen hero to honor during the WOD and that heros name will be written on your arm.
Published in
WOD Blog
Part 1:
10, 9. 8, 7, 6, 5, 4, 3, 2, 1
Deadlift @ BW
T2B
OH Walking Lunges (per leg) 25/35
Ball Slams
Part 2:
Plank Hold for time
10, 9. 8, 7, 6, 5, 4, 3, 2, 1
Deadlift @ BW
T2B
OH Walking Lunges (per leg) 25/35
Ball Slams
Part 2:
Plank Hold for time
Published in
WOD Blog
Part 1:
3 Rounds for time, rounds and reps are listed vertically as follows:
(Round 1= 10 Pushups, 20 KB Swings, 30 cal on Rower, 10 Thrusters, 30 Box Jumps)
R1 – R2 – R3
10 – 20 – 30 Push Up
20 – 30 – 10 KB Swing
30 – 20 – 10 Row for Calories
10 – 30 – 20 Thruster 85/55
30 – 20 – 10 Box Jump
Part 2:
50 Wall Ball for time
3 Rounds for time, rounds and reps are listed vertically as follows:
(Round 1= 10 Pushups, 20 KB Swings, 30 cal on Rower, 10 Thrusters, 30 Box Jumps)
R1 – R2 – R3
10 – 20 – 30 Push Up
20 – 30 – 10 KB Swing
30 – 20 – 10 Row for Calories
10 – 30 – 20 Thruster 85/55
30 – 20 – 10 Box Jump
Part 2:
50 Wall Ball for time
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Part 1:
5 rounds for time, 10 reps each:
Ring Row
KB single leg deadlift (10 each leg)
Push Press 95/65
Split Squat Jumps (10 each leg)
Burpees
K2E
Part 2:
AMRAP in 1 min of Rope Climbs
5 rounds for time, 10 reps each:
Ring Row
KB single leg deadlift (10 each leg)
Push Press 95/65
Split Squat Jumps (10 each leg)
Burpees
K2E
Part 2:
AMRAP in 1 min of Rope Climbs
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Part 1:
5 x 2:30 min rounds / 1 min rest between rounds
each round consists of:
200 m Run
3 Power Clean 145/105
3 Burpees
With remaining time: AMRAP Double Unders
Your score is the number of DU's you complete each round
-3 min rest-
Part 2:
21-15-9 for time
Sumo Deadlift 145/105
Bar Hops
Using your Deadlift bar, perform 1 Clean & Jerk after round 1, 2 C&J after round 2, 3 C&J after round 3.
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Part 1: For time
Chin up hold (scaled: ring row hold)
Chin up hold (scaled: ring row hold)
Part 2: 3 Rounds
6 pullups (no kipping)
12 alternating Pistols (6 each leg)
12 Push Ups
16 Calorie Row
18 KB Swings
18 Box Jumps
24 Wall Ball
Part 3: AMRAP in 1 min
Whiteboard Wall to Bumper Plate Wall Sprints
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On May 6th, 2013 Katrina Galbraith Lawrence passed away from complications during child birth. As a testament to this incredible woman, she risked her life to bring into the world a healthy baby boy. Katrina left behind her husband Justus and 6 children, Kai, Te, Maya, Dax, Koa, and baby Jett.
Please show your support and buy a "Team Katrina" shirt here: http://teamkatrina.bigcartel.com/
All proceeds go directly to the Lawrence family!
Please wear Green to the WOD
34 Box Jumps for Justus (24in/20in)
Then 6 Rounds of the Following:
-14 Kettlebell Swings / for KAI the Intellectual (1.5pood/1pood),
-12 Front Squats / for TE the Karate Man (135lb/95lb),
-11 HSPU / for MAYA the gymnast,
-8 Burpees / for DAX the crazy man,
-3 Squat Cleans / for KOA who loves to leave everything clean (NOT!) (135lb/95lb)
-1 Thruster / for Jet Li the new baby thrusting himself into this world! (135lb/95lb)
Then finish with 36 Box Jumps for Katrina (24in/20in)
Rep = Children’s and Parents’ Ages
Rounds = Number of Children
Please show your support and buy a "Team Katrina" shirt here: http://teamkatrina.bigcartel.com/
All proceeds go directly to the Lawrence family!
Please wear Green to the WOD
34 Box Jumps for Justus (24in/20in)
Then 6 Rounds of the Following:
-14 Kettlebell Swings / for KAI the Intellectual (1.5pood/1pood),
-12 Front Squats / for TE the Karate Man (135lb/95lb),
-11 HSPU / for MAYA the gymnast,
-8 Burpees / for DAX the crazy man,
-3 Squat Cleans / for KOA who loves to leave everything clean (NOT!) (135lb/95lb)
-1 Thruster / for Jet Li the new baby thrusting himself into this world! (135lb/95lb)
Then finish with 36 Box Jumps for Katrina (24in/20in)
Rep = Children’s and Parents’ Ages
Rounds = Number of Children
Published in
WOD Blog
Part 1:
16, 13, 10, 13, 16
KB Highpull
Row For Calories
Front Squat 95/65
Sledge Hammer Chops
Part 2:
Overhead barbell hold for time 95/65
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Part 1:
4 x 3 1/2 min AMRAP
1 minute rest between each
1.
8 Medball slams
6 Wall Ball
2.
5 Hang Power Snatch 85/55
16 Mountain Climbers
3.
4 Dips
8 Air Squats
4.
6 Thrusters 85/55
4 Bar-facing Burpees
Part 2:
100 Double Unders For time (300 Singles)
4 x 3 1/2 min AMRAP
1 minute rest between each
1.
8 Medball slams
6 Wall Ball
2.
5 Hang Power Snatch 85/55
16 Mountain Climbers
3.
4 Dips
8 Air Squats
4.
6 Thrusters 85/55
4 Bar-facing Burpees
Part 2:
100 Double Unders For time (300 Singles)
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Part 1: For Time
50 KB Swings
-2 min rest starts when last person finishes-
Part 2: AMRAP in 20 min
20 x OH Walking Lunges 45/25
200m Run (or 250m Row)
15 x Double Unders (or 45 singles)
10 x Push Ups
5 x Strict T2B
50 KB Swings
-2 min rest starts when last person finishes-
Part 2: AMRAP in 20 min
20 x OH Walking Lunges 45/25
200m Run (or 250m Row)
15 x Double Unders (or 45 singles)
10 x Push Ups
5 x Strict T2B
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