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, 16 May 17

Warmup:
2 Rounds:
5 hops Single leg hops (front to back- each leg)
5 jumps Box jump progression
10 yards Crab walk (forward and backward)
5 hops Single leg hops (side to side - each leg)
10 Forward/back jumping jacks

WOD:
5 rounds for time of: 40 Double Unders 30 Box Jumps, 24/20 in 20 Kettlebell Swings, 1.5/1 pood

Tuesday, 9 May 17

Warmup:
3 rounds:
10 PVC Shoulder Pass Throughs
8 PVC Overhead Squats
6 Step ups (each leg) / Box Jumps

WOD:
50-40-30-20-10 reps, for time of: Wall Ball, 20/14 lbs Box Jump, 24/20 in

Friday, 5 May 17

Hero WOD Friday honoring Jeremiah Wittman
Warmup:
300m Row
10 yards Spiderman lunge
5 One arm kettlebell swing (each arm)
5 jumps Box jump progression
5 Mountain climbers (each leg)
10 Air squat
10 yards Knee hugs
10 yards Pigs on ice skates

Strength:
Back Squat 1x5 at 75% 1RM Back Squat 1x3 at 85% 1RM Back Squat 1x1+ at 95% 1RM

HERO WOD:

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

"Wittman"
7 rounds for time of: 15 Kettlebell Swings, 1.5/1 pood 15 Power Cleans, 95/65 lbs 15 Box Jumps, 24/20 in

Thursday, 4 May 17

Warmup:
100 yards Jog-Run-Jog (Jog 30 yards, run 40 yards, jog 30 yards)
5 jumps Box jump progression
20 yards High bounding
20 Back leg swing (each leg)
20 High knees with toe touch (each side)
20 yards Butt kicks
20 yards Leg slide

WOD:
4 rounds for time of: 15 Box Jumps, 36/30 in Run, 400 m (~3 laps in the BB court)

Friday, 28 Apr 17

HERO WOD Friday - for Army Staff Sgt. Jack M. Martin III
Warmup:
100 Double Unders (no subs - make at least 50 attempts)
10 Push-ups
10 Downward dog push-ups
5 jumps Box jump progression
10 One arm kettlebell swing (each arm)
30 seconds Handstand hold against wall or free standing
10 Arms (over and back)

Strength:
Bench Press 1x5 at 75% 1RM
Bench Press 1x3 at 85% 1RM
Bench Press 1x1+ at 95% 1RM

HERO WOD:
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.



"Jack"
Complete as many rounds as possible in 20 mins of: 
- 10 Push Press, 115/85 lbs 
- 10 Kettlebell Swings, 1.5/1 pood 
- 10 Box Jumps, 24/20 in

HERO Friday, 7 Apr 17

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Warmup:
50 Double Unders
5 Medicine ball push-up
5 Tuck jumps
5 Skin the cat
15 Forward/back jumping jacks
30 yards High bounding
5 jumps Box jump progression
15 Jumping jacks
15 Arms (over and back)

WOD:
Klepto
4 rounds for time of:
27 Box Jumps, 24 in
20 Burpees
11 Squat Cleans, 145 lbs

Tuesday, 4 Apr 17

Coach Burgener and the Burgener Warmup

Warmup:
500m Row
10 yds High Knees
10 yds Butt Kickers
5 ea box jump progressions
5 ea Handstand Shrugs
10 PVC Shoulder Pass Throughs
5 Burgener WU

WOD:8 rounds for time of: 5 Ground To Overheads, 135/95 lbs 7 Box Jumps, 30/24 in