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“).
09.19.2023
WOD
"Wilderness"
For Time
8 bar muscle ups/8 C2B pull ups/ 8 pull ups
16 DB snatch 50/35 35/20
32 wall balls 20/14
16 DB snatch
8 bar muscle up/c2b pull ups/pull ups
Strength
Deadlifts
6 sets of 1 rep @85%
between sets complete a gymnastics drill of choice
WOD
"Wilderness"
For Time
8 bar muscle ups/8 C2B pull ups/ 8 pull ups
16 DB snatch 50/35 35/20
32 wall balls 20/14
16 DB snatch
8 bar muscle up/c2b pull ups/pull ups
09.05.2023
WOD
"What a Cluster"
for time
15-12-9
clusters 95/65 75/55 45/35
30-24-18
V-ups
Strength
Deadlifts
8 sets of 2 reps @83%
between sets complete one of the following
A. 2 sHSPU
B. 1 wall walk
C. 25 feet handstand walk
WOD
"What a Cluster"
for time
15-12-9
clusters 95/65 75/55 45/35
30-24-18
V-ups
09.01.2023
WOD
"50s"
AMRAP 10:00
50 deadlifts 135/95 95/65 75/55
50 wall balls 20/14
400m run
max power cleans in remaining time 135/95 95/65 75/55
Primer
3-4 sets
racked pulls @ 60-70% max DL x 10 reps
immediately following the last pull, sled push 50m -45/25 plate added to sled
https://youtu.be/6CJmYdgpHEg
WOD
"50s"
AMRAP 10:00
50 deadlifts 135/95 95/65 75/55
50 wall balls 20/14
400m run
max power cleans in remaining time 135/95 95/65 75/55
08.26.2023 Partner WOD
WOD
"Hustle"
with a partner- 40:00 time cap
PART 1
3 Rounds of:
100 Double Unders
50 Deadlifts 135|95 115/75 75/55
25 Burpees
-
2:00 Rest
-
PART 2
20 Bar Muscle Ups
40 Thrusters 135|95 115/75 75/55
60|50 Cal Row
Split Any Way
-
2:00 Rest
-
PART 3
5-4-3-2-1 Wall Walks
15-12-9-6-3 Power Cleans 135|95 115/75 75/55
"you go, I go" each person completes a full round ie. 5 WW + 15 PC then person B completes 4 WW + 12 cleans
WOD
"Hustle"
with a partner- 40:00 time cap
PART 1
3 Rounds of:
100 Double Unders
50 Deadlifts 135|95 115/75 75/55
25 Burpees
-
2:00 Rest
-
PART 2
20 Bar Muscle Ups
40 Thrusters 135|95 115/75 75/55
60|50 Cal Row
Split Any Way
-
2:00 Rest
-
PART 3
5-4-3-2-1 Wall Walks
15-12-9-6-3 Power Cleans 135|95 115/75 75/55
"you go, I go" each person completes a full round ie. 5 WW + 15 PC then person B completes 4 WW + 12 cleans
08.15.2023
WOD
"Grunt Work"
4 rounds
200m run
2 wall walks
6 sand bag over the bar 150/100/70 Rogue and Wreck bags
8 kipping HSPU or regular push ups
Rest 1:00
Super Set 2 rounds
A. Gymnastics complex- rest as needed between sets
1️ HSPU from the box x 2
2️ Walk out to plank and back to stack x 2
3️ Leg raises x1 per leg
4️ Corner walk x1 per corner
5️ Leg raises x1 per leg
6️ HSPU from the box x 2
B. Single leg KB RDLs x 6-8 reps heavy
Strength
Deadlifts
8 sets of 2 reps @ 80%
between sets complete 2 strict HSPU
WOD
"Grunt Work"
4 rounds
200m run
2 wall walks
6 sand bag over the bar 150/100/70 Rogue and Wreck bags
8 kipping HSPU or regular push ups
Rest 1:00
08.04.2023
WOD
"Third Place"
7:00 AMRAP
8 push press 135/95
10 deadlifts 135/95
12 abmat sit ups
Strength
Deadlifts
8 sets of 2reps @ 80%+
5 push ups between sets
then
2 sets of 8 reps deadstop deadlifts
(no %, go by feel)
WOD
"Third Place"
7:00 AMRAP
8 push press 135/95
10 deadlifts 135/95
12 abmat sit ups