workout of the day
09.21.2023 Hero WOD
WOD
DT
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.
The original “DT” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 14, 2009 (“090414“).
Strength
warm up with 3 sets of each drill- keep light to focus on technique
A. tall cleans
B. tall jerks
youtu.be/dkgUKzQ8iJw
youtu.be/GGVG0obnRrE
6 sets of mid-patella clean x 2 + split jerk
set 1-2 @73%
set 3-4 @78%
set 5-6 @82%
WOD
DT
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.
The original “DT” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 14, 2009 (“090414“).
08.06.2022
WOD
"Swinging DT"
with a partner
25:00 AMRAP
10 bar muscle ups or ring muscle ups or 10 C2B pull ups/10 pull ups
6 rounds of DT
800m Run
Flow- gymnastics is split between partners
rounds of DT are you go, I go style (3 rounds each person)
run is together
DT= 12 deadlifts + 9 hang power cleans + 6 push jerks
155/105 115/85 95/65
Warm Up
2 sets
200m run
5 deep squat progressions
5 each side reverse lunges
15 banded lat pull downs
5 air chair swings
WOD
"Swinging DT"
with a partner
25:00 AMRAP
10 bar muscle ups or ring muscle ups or 10 C2B pull ups/10 pull ups
6 rounds of DT
800m Run
Flow- gymnastics is split between partners
rounds of DT are you go, I go style (3 rounds each person)
run is together
DT= 12 deadlifts + 9 hang power cleans + 6 push jerks
155/105 115/85 95/65
05.14.2022 Team of 3
WOD
"Team DT"
Team of 3
30:00 time cap
5 rounds of DT
Run 1 mile
5 rounds of DT
Run 1 mile
5 rounds of DT
*divide up however as long as one works, two rest- even on the running
*DT= 12 deadlifts + 9 hang power cleans + 6 push jerks 155/105
*running can be done around the building for a 400m or work on splitting things by the 100m (fence and back) distance.
Warm Up
2 sets
Run 200m
Barbell Kang squats x 10 reps
Barbell RDLs x 10 reps
Barbell strict presses x 10 reps
Mobility
1. banded front rack stretch x 30 seconds each side
2. wall supported deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions
Bullet Proof Shoulders
5 Cuban press with light plates
15 banded face pulls
20 banded tricep extensions
WOD
"Team DT"
Team of 3
30:00 time cap
5 rounds of DT
Run 1 mile
5 rounds of DT
Run 1 mile
5 rounds of DT
*divide up however as long as one works, two rest- even on the running
*DT= 12 deadlifts + 9 hang power cleans + 6 push jerks 155/105
*running can be done around the building for a 400m or work on splitting things by the 100m (fence and back) distance.
11.25.2021 Partner WOD Classes 8 and 9am
Turkey Special
With a partner for time:
Row/Bike 50 Calories
*20 Rounds of "Cindy"
(5 Pull Ups, 10 Push Ups, 15 Squats)
200' Synchronized Walking Lunges
*10 Rounds of "DT"
(12 Deadlifts, 9 Hang Power Clean, 6 Jerks)
50 Calorie Row/Bike
*Alternate rounds with your partner
40 Minute Time Cap
Warm Up
3 sets
10 each side DB strict press
10 prone snow angels
10 feet together squats
1:00 cardio (30 sec easy, 20 sec moderate, 10 sec hard)
Turkey Special
With a partner for time:
Row/Bike 50 Calories
*20 Rounds of "Cindy"
(5 Pull Ups, 10 Push Ups, 15 Squats)
200' Synchronized Walking Lunges
*10 Rounds of "DT"
(12 Deadlifts, 9 Hang Power Clean, 6 Jerks)
50 Calorie Row/Bike
*Alternate rounds with your parter
40 Minute Time Cap
07.16.2021
WOD
"DT on a Boat"
Every 5:00 for 25:00
Row 25/18 cals
one round of DT
12 deadlifts
9 hang power cleans
6 jerks
RX 155/105
INT 115/75
SC 75/55
Warm Up
2 sets
Cyclists Front Squat x 10 reps @ 3011
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Dumbbell Death March x 20 steps @ 2011 https://www.youtube.com/watch?v=2o_lal2jpQc
Mobility: https://www.instagram.com/p/ByVWe3sFYH9/
1. thoracic extensions x two passes up and down with 6 extensions at each - inhale/exhale at each
2. wall supported deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions
Strength
Split jerks
A. 3 sets of 1 pause split jerk + 1 split jerk @55-70%
pause for 2 seconds on the dip and 2 seconds in the receiving position
B. 5:00 EMOM
1 rep split jerk- build in load- pick up where you left off in weight from part A.
WOD
"DT on a Boat"
Every 5:00 for 25:00
Row 25/18 cals
one round of DT
12 deadlifts
9 hang power cleans
6 jerks
RX 155/105
INT 115/75
SC 75/55
04.03.21
WOD
"Down Time"
20:00 AMRAP
10 bar muscle ups/ 10 C2B pull ups/ 10 pull ups/10 ring rows
3 rounds of DT 115/85 95/65 75/55
400m row or run
*DT= 12 deadlifts + 9 hang power cleans + 6 push jerks
Warm Up
3 rounds
7 barbell deadlifts
7 barbell hang power cleans
7 push jerks
Hollow body pull downs x 20
Kip swings x 5
Mobility
wall slides x 10
prayer stretch x 30 seconds
reach, roll, and lift x 5/side
WOD
"Down Time"
20:00 AMRAP
10 bar muscle ups/ 10 C2B pull ups/ 10 pull ups/10 ring rows
3 rounds of DT 115/85 95/65 75/55
400m row or run
*DT= 12 deadlifts + 9 hang power cleans + 6 push jerks
07.25.2020 Hero WOD Saturday
WOD
"Running DT"
5 rounds for time
12 deadlifts
9 hang power cleans
6 push jerks
400m run
RX 135/95
Int 115/75
Sc 95/65
Warm Up
3 sets
7 deadlifts
7 hang power clean
7 strict press
10 push ups
20 jumping jacks
WOD
"Running DT"
5 rounds for time
12 deadlifts
9 hang power cleans
6 push jerks
400m run
RX 135/95
Int 115/75
Sc 95/65
Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.
This Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 14, 2009 ("090414")
Core Finisher
https://www.youtube.com/watch?v=FPQijHrVmnw
Tuck-Up x 10/15/20 reps
V-Up x 10/15/20 reps
Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps
Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effort
Rest as needed