12.07.2020

Warm Up

3 rounds
10 lateral hops over DB
10 alternating Cossacks- 5 each side
10 Bulgarian split squat jumps- 5 each side
5 Kang squats




Overhead mobility
1. prone swimmers x 45 seconds for 3 sets https://youtu.be/MIUeiEjZYFU
2. reach, roll and lift x 8 reps each side
3. OH shrugs with a PVC x 8 reps for 3 sets


Gymnasty WOD
6 Rounds, Each For Time (rest 1:1)

5 Box Pike HSPU
4 Box Pike Shoulder Taps
3 Box Pike HSPU
1 Around The World On Box




OR at home with a barbell
Front squats

3 sets
3 tempo front squats @ 3311 then 3 reps front squats no tempo

rest 2:00

WOD
"Not sure about this?"
4 rounds
2:00 work 2:00 rest
10 DB clusters
max reps burpees

OR barbell clusters 115/75 95/65

05.02.2020 Hero WOD Saturday

Feeks


2-4-6-8-10-12-14-16 Reps For Time
100 meter Shuttle Sprint
Dumbbell Clusters (2x65/45 lb)

Start with 2 shuttle sprints and 2 dumbbell “clusters” (squat clean into a thruster), then do 4 of each, then 6, etc. until the round of 16 is completed.

Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.

The "Feeks" Hero WOD was first posted on crossfit.com as the workout of the day for Friday, October 3, 2014 (141003).

Rahoi

AMRAP in 12 minutes
12 Box Jumps (24 in/20 in)
6 Thrusters (95 lbs/65 lb)

6 Bar-Facing Burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

The "Rahoi" Hero WOD was originally posted on the CrossFit.com main site as the workout of the day (WOD) on 120204 (February 4, 2012).