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Memorial Day Weekend Hero Workouts

Friday, 24 May 2013 by Leave a Comment

Please enjoy this Memorial Day weekend.

We ask that you give an hour of your time to honor those who have fallen and those who haven’t come home.

We will be doing four different Hero workouts named after people killed in the line of duty.

Memorial Day we are open to the public.  Family and friends are welcome.

Each workout can be adjusted to your ability levels, done individually or in teams.

Please watch this video to remember why we do hero workouts, and the real reason behind Memorial Day.

Memorial Day Workout Schedule

Saturday, 25 May

8:00 & 8:45am: Collin

Monday, 27 May

7:00am: Murph (Memorial Day tradition)
8:00am: Kalsu (Chosen by SGT Turbo Johnson, Army)
9:00am: The Seven (Chosen by SGT Grant Parker, USMC)

 

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21 May 2013

Tuesday, 21 May 2013 by Leave a Comment

CrossFit WOD

Power WOD

Hang Squat Snatch 5-3-3-1-1-1

 

Conditioning WOD

400m Med Ball Run, 20/14 lbs
30 Medicine Ball Push Ups
30 Feet Elevated Ring Rows, 24/20 in
30 Tactical Kettlebell Lunges, 53/35 lbs

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20 May 2013 Annie

Monday, 20 May 2013 by Leave a Comment

CrossFit Benchmark WOD

Power WOD

Back Squat 3-3-3-3-3

CrossFit Girls Benchmark

Annie

50-40-30-20-10

Double-unders
Sit-ups

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17 May 2013: Isabel

Friday, 17 May 2013 by Leave a Comment

CrossFit WOD

Power WOD

Snatch Practice

CrossFit Benchmark WOD

Isabel

30 Snatches for time 135/95#

Compare score to 18 January 2013

 

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16 May 2013

Thursday, 16 May 2013 by Leave a Comment

CrossFit WOD

Power WOD

Weighted Ring Dips 5-5-5-5-5
If you can’t do ring dips yet, do the eccentric phase–jump up into a locked out position and lower yourself as slowly as possible

Conditioning WOD

Complete as many rounds as possible in 9 mins of:

5 Snatch Grip Squat Press, 45/35 lbs
5 Kettlebell Sumo Deadlift High-pulls, 70/53#
10 Weighted Overhead Step-ups, 45/25# plate, 16/12 in Box

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15 May 2013

Wednesday, 15 May 2013 by Leave a Comment

CrossFit Workout

Power WOD

Shoulder Press 5-5-5

Conditioning WOD

Tabata Sprint
Tabata Toes-to-bar
Tabata Dumbbell Overhead Squat, 53/35 lbs
Tabata Sprint

Rest 1 minute between rounds.

Record distance sprinted and reps for each round.

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14 May 2013

Tuesday, 14 May 2013 by Leave a Comment

CrossFit WOD

Power WOD

Clean & Jerk 3-3-2-2-1-1-1

Conditioning WOD

3 rounds for time of:
10 Burpees
10 Box Jumps, 24/20 in
10 Kettlebell Swings, 70/53 lbs

 

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13 May 2013

Monday, 13 May 2013 by Leave a Comment

CrossFit WOD

Power WOD

5 x 5 Back Squats

Conditioning WOD

400m Run
40 Push-ups
30 Sit-ups
20 Pull-ups
100 Double Unders

 

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03 May 2013

Friday, 3 May 2013 by Leave a Comment

CrossFit WOD

Power WOD


Snatch Grip Squat Press 3-3-3-3-3

Conditioning WOD

20 min AMRAP

6 Clapping Push-ups
12 Medicine Ball Cleans 20/14#
18 Hollow Rocks
24 Double Unders

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02 May 2013

Thursday, 2 May 2013 by Leave a Comment

CrossFit WOD

Power WOD

Zercher Squat

3-3-3-3-3

Conditioning WOD

3 rounds for time of:

10 Handstand Push-ups
10 Atlas Burpees, 45/25 lbs
Overhead Walking Lunge, 45/25 lbs, 10 m
Run, 100 m

 

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