Workout of the Day

11/9/18

Views When the Hangar Door is Open in November

Workout of the Day

Strength:
12 minutes to establish a cluster 1RM

WOD: 3 Rounds for Reps
1:00 Max Reps Strict Pull Ups
1:00 Rest
1:00 Max Shoulder Press 115/75
1:00 Rest
1:00 Max Cals On Bike
1:00 Rest
1:00 Max Tuck Sit on Paralettes
1:00 Rest

*No racks for barbells. All movements besides the tuck-sit can be done in multiple sets. The tuck-sit you get only one attempt. Each second on the tuck-sit counts as a rep.
*Score is total reps + seconds of tuck sit

Accessory:
Kneeling unilateral KB bottoms Up Press 4×8 each arm
*This is a very challenging movement and will be performed with a light KB. Use the same weight for both arms.
*Not Scored

11/8/18

Turkey Challenge WODs Will Be Announced Today!

Workout of the Day

0:00-4:00 Tabata Front Squat 95/65
4:00-5:00 Rest
5:00-8:00 400 Meter Sprint and Recover
8:00-12:00 Tabata Dumbbell Z-Press 35/20
12:00-13:00 Rest
13:00-16:00 400 Meter Sprint and Recover
16:00-20:00 Tabata Alternating Dumbbell Snatch 50/35
20:00-21:00 Rest
21:00-24:00 400 Meter Sprint and Recover
24:00-28:00 Tabata Slam Balls
28:00-29:00 Rest
29:00-32:00 400 Meter Sprint

*Score total reps of tabatas and record fastest 400 meter sprint in notes.

11/7/18

CrossFit Kids Getting Ready For the Turkey Challenge

Workout of the Day

Strength:
2 Power Snatch OTMx10- build to a heavy double
*These are NOT touch and go reps
*Score is heaviest successful double

WOD: 21-15-9
Deadlift
T2B

RX+ 275/185
RX 225/155
L2 185/125
L1 135/95

Booty/Hamstring Accessory:
Single Leg RDL 3×10 Each Leg
*Perform first set with an empty barbell, determine if you want to add weight or not after that first set.
*Not scored

11/6/18

Row Vigor Clinic Last Saturday

Workout of the Day

Strength:
Close Grip Bench 5×5 Every 2:00
*Hands should be inside the Knurling on the Barbell for Proper Close Grip Width
*Build to a Heavy Set of 5.
*Score Heaviest Set of 5

WOD: 3 RFT
500 Meter Row
15 Push Press 135/95
15 Lateral Burpees over Bar

Shoulder Accessory:
Plate Raises – 10/5#, 3 Sets to Failure
*1 Rep is a Lateral Plate Raise with both arms simultaneously and then a front raise with both arms simultaneously.
*Not Scored

11/5/2018

U.S. Army Specialist Scott Morrison

Workout of the Day
“Morrison”
50-40-30-20-10
Wallballs 20/14
Box Jumps 24/20
KBS 53/35

*50 Minute Cap
*Score is Time or Total Reps Completed if Capped

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

11/3/18

Muscle Up Clinic last weekend

Workout of the Day

WOD:
5 Rounds for Effort
1:00 Battle Rope
1:00 DB OH Carry Right Arm 50/35
1:00 DB OH Carry Left Arm 50/35
1:00 Barbell Curls 45/35
1:00 Rest
*Not Scored

11/2/18

Chalk

Workout of the Day

Strength:
5:00 AMRAP Dumbbell Death March
*Not Scored

WOD:
5 Rounds for Total Reps
3:00 AMRAP of
3 Power Snatch 95/65
5 Kipping Pull Ups (No Butterfly)
7 Box Jumps 24″/20″
1:00 Rest Between Rounds
*Record Total Reps
*When the next round begins athlete picks up where they left off in the previous round.

Booty/Hamstring Accessory:
GHD Hip Extension 4×10-15 Reps
*These can be Bodyweight only or weighted based on Athletes Preference.
*Not Scored

11/1/18

November = Turkey Challenge Month!

Workout of the Day

Strength:
Push Press 5×5 Performed Every 2:00 on the Clock working to a Heavy Set of 5.
*Record Heaviest set of 5.

WOD:
For Time:
800 Meter Run
30 Clean and Jerks
800 Meter Run

RX: 135/95
L2: 115/75
L1: 95/65 or Less

Booty/Hamstring Accessory:
Snatch Grip Romanian Deadlift 3×10
*Set 1: Light/ Set 2: Medium/ Set 3: Heavy
*Plates do not touch Floor once set starts.
*Record Weight for Heavy Set of 10.