workout of the day
07.25.2023
WOD
"Practical Joker"
4 rounds for time (time cap 20:00)
200m run
5 squat cleans 155/105 135/95 115/75 95/65
2 rope climbs
5 shoulder to overhead 155/105 135/95 115/75 95/65
Rest 2:00
Strength
A. 3 sets of 3 clean pulls + 3 power cleans @55-60%
B. 3 sets of 2 clean pulls + 2 power cleans @65-70%
C. 3 sets of 1 clean pull + 1 power clean @75+%
WOD
"Practical Joker"
4 rounds for time (time cap 20:00)
200m run
5 squat cleans 155/105 135/95 115/75 95/65
2 rope climbs
5 shoulder to overhead 155/105 135/95 115/75 95/65
Rest 2:00
06.21.2023 Hero WOD Holleyman
WOD - Time cap 30:00
Holleyman
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
Strength
3 sets of
3 clean pulls + 3 power cleans@50-55%
3 sets of
2 clean pulls + 2 power cleans @ 60-65%
3 sets of
1 clean pull + 1 power clean @70%+
WOD - Time cap 30:00
Holleyman
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
Background: U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.
He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
The “Holleyman” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, August 30, 2012 (“120830”).
**Scaling options for weight
185/135 155/105 135/95 115/75
04.21.2023
WOD
Frantastic
15-10-5
thrusters 115/80 95/65 75/55
chest to bar pull ups or pull ups
Rest 2:00
15-10-5
thrusters 95/65 75/55 45/35
pull ups or ring rows
Barbell Warm Up 1-2 rounds
3 reps each
1. clean grip RDL
2. hang muscle cleans
3. front squats
4. push jerks
5. power clean and jerk
Strength
A. 3 sets of 1 hang clean + 1 clean + 1 jerk @ 70%
B. 6 sets of 1 clean + jerk @75-80%
C. 3 sets of 2 clean pulls @ 90-100%
WOD
Frantastic
15-10-5
thrusters 115/80 95/65 75/55
chest to bar pull ups or pull ups
Rest 2:00
15-10-5
thrusters 95/65 75/55 45/35
pull ups or ring rows
03.17.2023
WOD
"Freestyle"
15:00 EMOM
5 wall balls 30/20 20/14
3 bar facing burpee
1 squat clean -increase weight every 3 rounds as able- start lighter and build
2 sets with an empty barbell
5 clean grip RDLs
5 tall muscle cleans
5 front squats
5 strict press
Strength
A. 3 sets of 3 hang clean @ 50%
B. 3 sets of 1 power clean + hang clean + clean @ 60%
C. 3 sets of 1 power clean + clean @70%
D. 3 sets of 2 clean pulls @90+%
WOD
"Freestyle"
15:00 EMOM
5 wall balls 30/20 20/14
3 bar facing burpee
1 squat clean -increase weight every 3 rounds as able- start lighter and build
01.13.2023 Open 13.2 redo
WOD
CrossFit Open 13.2
10:00 AMRAP
5 shoulder to overhead 115/75 95/65
10 deadlifts 115/75 95/65
15 box jumps 24/20"
Warm Up
Every 4 minutes, for 12 minutes (3 sets):
500/400 Meter Row
Barbell Complex
Barbell Complex (empty barbell)
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Hang Power Cleans
3 Hang Squat Cleans
Strength
Cleans and pulls
A. 3-position cleans (high hang, hang, floor) https://youtu.be/omg6sIZLEt0
3 sets @ 60% 65% 70%
B. 6 sets of cleans
set 1-2 2 reps @ 75%
set 3-4 1 rep @ 80%
set 5-6 1 rep @ 85%
C. 3 sets of 2 reps clean pulls @ 90-100% https://youtu.be/VF-hqxyLly4
WOD
CrossFit Open 13.2
10:00 AMRAP
5 shoulder to overhead 115/75 95/65
10 deadlifts 115/75 95/65
15 box jumps 24/20"
06.08.2021
WOD
"Short Street"
4 rounds for time
5 strict handstand push ups
10 power cleans 135/95
15 TTB
Warm Up
3 rounds
200m run
10 Jefferson curls
5 yoga push ups
Mobility: shoulders
wall slides x 15
foot elevated down dog stretch x 30 seconds
prone band OH reach x 10
https://www.instagram.com/p/CPkCxtcHo1G/?utm_source=ig_web_copy_link
Strength
A1. 6 sets
clean lift off + power clean + jerk
build load starting at 60%
A2. 3 sets of 2 reps clean pulls @90-95%
WOD Primer: 5:00 EMOM
perform at or close to wod weight
1 clean pull
1 power clean
1 hang power clean
1 front squat
WOD
"Short Street"
4 rounds for time
5 strict handstand push ups
10 power cleans 135/95
15 TTB
11.17.2020
WOD
"Ear Muffs"
21-15-9
hang power cleans 135/95 115/75 95/65
box jump overs 24/20"
Warm Up
3 rounds
10 mountain climbers each leg
20 Lateral Band Walks/side
10 banded air squats
10 Tall Kneeling to Standing (5/side)-
Mobility
1:00 wrist stretches
then....
https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
2 sets
A. front rack stretch x 30 seconds
B. xiaopengs x 5/arm
Burgener Warm Up
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat
Strength
Power Clean & Jerk
3 sets of mid-thigh power clean + power clean + jerk @ 65-75%
then...
3 sets of power clean + jerk x 2 reps @ 75-80%
then...
3 sets of power clean + jerk x 1 rep @ 80-90%
then...
2 sets of clean pulls x 3 reps @ 90-100%
WOD
"Ear Muffs"
21-15-9
hang power cleans 135/95 115/75 95/65
box jump overs 24/20"