Daily WOD

11.22.17

“White”

Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

11.21.17

Find 1RM OHS

 

“Helen”

3 Rounds for time:

– 400m Run

– 21 KBS  (53/35)

– 12 Pull-ups

11.20.17

20 Minutes to Find 1RM Cleans and Jerk

 

For Time:

“DT”

5 Rounds

– 12 Deadlifts (155/105)

– 9 Hang Power Cleans (155/105)

– 6 S2O (155/105)0

11.17.16

Find 1RM Thruster in 15 Minutes

 

Then,

“Karen”

-150 Wall Balls (20/15)

11.16.17

12 Minute EMOM: 1 Power Snatch + 1 Hang Power Snatch

For Time:

-800 m Run (BUY IN)

5 Rounds

– 10 Hang Power Snatch (95/65)

– 10 Toes to Bar

– 400 m Run (Cash out)

11.15.17

  • With a Running Clock in 24 minutes
  • Tabata Row
  • Tabata Air Squats
  • Tabata Pull-Ups
  • Tabata Push-Ups
  • Tabata Sit-Ups
  • 1 minute Rest between each Tabata

Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 40 intervals. Each Tabata isfollowed by 1 minute of rest.

Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.

11.14.17

15 Minutes to Find 1RM Power Clean

 

“Hall

5 rounds for time of:
– 3 Cleans (225/155)
– 200-meter sprint
– 20 kettlebell snatches (53/35, 10 each arm, from hang)
– Rest 2 minutes

11.13.17

Bell

3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps

11.10.17

about_head

 

After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry.

Together they served over 1,600 days in Iraq and Afghanistan. Tragically, a suicide bomber in Afghanistan killed Jeremy on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. When Ben’s last requests were examined, he had asked to be buried in his service uniform, next to his brother Jeremy. Beau Wise remains on active duty in the United States Marine Corps.

Memorial Day at the end of May is when we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.”

Today, Veterans Day is the day we honor all who served and continue to serve.  Those like Beau who made it home but deal with the legacy of war daily.

Every day in America, between 22 and 50 veterans commits suicide. Before you finish today’s WOD another veteran will have take their own life. That is between 22 and 50 families who receive the agonizing call–that their loved on has died. However, they did not die from “combat”, they died from the “peace” that followed.

The Three Wise Men Tribute is a national movement to bring our community together on Veterans Day to honor those who survived their combat experience. Our efforts today, send a powerful message to our veterans a loving community supports them, it encourages them to have the courage to ask for help and the funds raised go directly to assisting their transition.

The WOD today is divided into three sections. One in honor of Jeremy, one for Ben, and one for Beau. As you work through these, think about the struggles and sacrifices of our returning veterans.
For them, we all come together on this day. These warriors fought for our country, now it is our turn to fight for them.

“Jeremy”
4 Minute AMRAP:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
4 Minute AMRAP:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
4 Minute AMRAP:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

11.9.17

Deadlift: 3-3-3-3-3

 

15 Minute AMRAP:

In teams of 2, with 1 person working at a time:

– 50 Calorie Row

– 40 Deadlifts (225/155)

– 30 Toes to Bar