Wednesday, July 31, 2019

Warm-up

300m run

3 rounds:

-5 pull-ups

-10 push-ups

-15 squats

Skill/Strength

5 Attempts 

-100m Row

For every meter over do 2 Burpees

For every meter under do 4 Sit Ups

Conditioning:

7 Rounds

- 5 Power Cleans

-10 Push Ups

-15 Wall Ball Shots

Monday, July 29, 2019

Warm-up

30 Double Unders or 100 singles unbroken (if you miss, you start over...up to 3 minutes)

-3 rounds

-5 pull-ups

-10 shoulder taps

-15 squats

Skill

400m x 2 (1 at 70% and 1 for time)

Conditioning

Crossfit's "Fran"

21-15-9 of

-thrusters (95/65)

-pull-ups

Cash-out

30 burpees for time

Thursday, July 25, 2019

Warm-Up:
5 Rounds -
- 5 Pull-Ups
- 10 Dips
- 15 Jumping Squats 

Sprint Work:
- 5 x 100m Sprint

Conditioning:

For Time -
- 200m Run
- 16 Kettlebell SDHP
- 16 Goblet Squats
- 400m Run
- 8 Kettlebell SDHP
- 8 Goblet Squats
- 800m Run
- 4 Kettlebell SDHP
- 4 Goblet Squats

Wednesday, July 24, 2019

Warm-up

50 double under attempts 

4 rounds:

-5 push-ups

-10 shoulder touches

-10 mountain climbers

-5 PVC pass throughs

Group Warm-Up:
10 Minute EMOM -
- 3 Power Clean 
- 3 Push Press
- 3 Back Squat 

Conditioning:
8 Rounds Tabata of:
- Double Unders
- Goblet Squats
- Knees to Elbows
- Row for Calories

Monday, July 22, 2019

Warm-up

50 double under attempts 

4 rounds:

-5 push-ups

-10 shoulder touches

-10 mountain climbers

-5 PVC pass throughs

Skill/Strength
3 Rounds -
- 5 Wall Walks
- 30s Rest/transition
- 12 Weighted DB Step-Ups (6 per leg)
- 30s Rest/transition

Conditioning: 

10, 9, 8, 7, 6, 5, 4, 3, 2, 1-
- Wall Ball Shots
- Medball Cleans
- Medball Sit-Ups

Thursday, July 18, 2019

Warm-up

50 double under attempts 

4 rounds:

-5 push-ups

-10 shoulder touches

-10 mountain climbers

-5 PVC pass throughs

Conditioning

Baseline

For Time:

-500m row

-40 squats

-30 sit-ups

-20 push-ups

-10 pull-ups

Rest 5 min

AMRAP in 5 min:

-20 Double Unders

-10 KBS

Wednesday, July 17, 2019

Warm-up

50 double under attempts 

4 rounds:

-5 push-ups

-10 shoulder touches

-10 mountain climbers

-5 PVC pass throughs

Skill/Strength

- 1000m Partner Row

(While one person is rowing their partner must hold a bumper plate overhead without resting it on their body)

Conditioning:

10 Rounds -

- 100m Sprint

- 10 Push-Ups

- 10 Box Jumps (30/24)

Monday, July 15, 2019

Warm-up

50 double under attempts 

4 rounds:

-5 push-ups

-10 shoulder touches

-10 mountain climbers

-5 PVC pass throughs

Strength

EMOM for 8 minutes

-5 Power Cleans (increase weight as needed)

Conditioning

10 minute AMRAP of:

-5 burpees

-10 KB Goblet Squats

-15 KBS

Thursday, July 4, 2019

Celebrating our nation's FREEDOM today.  No WOD

Wednesday, July 3, 2019

Celebrating our nation's FREEDOM today.  No WOD

Monday, July 1, 2019

Warm-up

Stretch

Light Jog

3 rounds

-3 pull-up

-6 push-up

-9 squats

Conditioning:

HERO WOD

“ZACHARY TELLIER” 

• For Time
• 10 Burpees
• 
  

• 10 Burpees
• 25 Push-Ups
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 150 Air Squats

Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.