Friday, 19 May 17

Hero WOD honoring FBI Supervisory Special Agent Gregory J. Rahoi
Warmup:
Max calorie row for 1 minute (pace: slow)
5 hops Single leg hops (front to back- each leg)
5 One arm thruster with kettlebell (each arm)
Max calorie row for 1 minute (pace: medium)
5 jumps Box jump progression
15 Mountain climbers (each leg)
Max calorie row for 1 minute (pace: fast)
15 Sots press (PVC or bar)
15 Thorasic high fives (each arm)

Strength:
Front Squat 1x5 at 65% 1RM Front Squat 1x5 at 75% 1RM Front Squat 1x5+ at 85% 1RM

HERO WOD: Rahoi
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

12 min AMRAP:
12 Box Jumps, 24 in 6 Thrusters, 95 lbs 6 Bar-facing Burpees

Tuesday, 2 May 17

Warmup: 9 1-minute rounds of:
Skin the cat
Cossack squat (each side)
Pogo jumps
Pull-ups from seated position
Elbows high and outside (PVC or Bar)
Forward/back jumping jacks
Bridge up
Back stroke (each arm)
Ring out the towel (each side)

WOD:

For time (20 min time cap): 100 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs 80 Row Calories 60 Bar Facing Burpees 40 Muscle-ups
Get as far as you can in 20 min. If you complete the entire set before 20 min, record your time in the comments

Scale: Burpee Pull-ups or Burpee Ring Rows

Tuesday, 25 Apr 17

A note for Thursday...everything for Thu can be done at the Shellbank track.
Warmup:
45 seconds of work and 15 seconds of rest: 
Pigs on ice skates
Alternating jump lunges (each leg)
PVC pass throughs
Forward/back jumping jacks
Knee hugs
Crossover reach (hip and ankle)
Pressing snatch balance (Barbell)



WOD:
CrossFit Games Open 16.1
20min AMRAP (as many rounds as possible)
- Overhead Walking Lunge, 95/65 lbs, 25 ft - 8 Bar Facing Burpees - Overhead Walking Lunge, 95/65 lbs, 25 ft - 8 Chest-to-bar Pull-ups

Scaled version:
Front Rack Walking Lunge, 45/35 lbs, 25 ft 8 Bar Facing Burpees Front Rack Walking Lunge, 45/35 lbs, 25 ft 8 Jumping Pull-ups

Thursday, 13 Apr 17

Warmup:
45 seconds of work and 15 seconds of rest:
Air squat
Burpee pull-ups
Forward/back jumping jacks
Mountain climbers (each leg)
Hollow body hold on bar
Ring out the towel (each side)
Roll to candlestick with hands down
Pogo jumps

WOD:
6-9-12-9-6 reps, for time of: Burpee Over Bar Front Squat, 185/135 lbs Chest-to-bar Pull-up

Wednesday, 5 Apr 17

Warmup:
50 Double unders
5 Burpee pull-ups
5 Banded good mornings
10 yards Walking RDL and leg swings
10 Jumping jacks
10 Bent-knee iron cross (each side)
10 Arms (over and back)
10 Squat to stand

WOD:
5 rounds for time of: 10 Bar Facing Burpees 10 Deadlifts, 1x bodyweight 10 Kettlebell Swing (American)s, 53/35 lbs