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Daily WOD – Wednesday 071217

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Workout of the Day 071217

Photocred http://www.markstaudtphotography.com

METCON
“Scotty”
AMRAP 11 minutes:
5 Deadlift (315/205)
18 Wall Ball Shots (20lbs/14lbs)
17 Burpees, over bar

*Scott Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

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Daily WOD – Tuesday 071117

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Workout of the Day 071117

Photocred http://www.markstaudtphotography.com

METCON
21-15-9
Thruster (95/65)
Pull-up
Overhead Squat (95/65)
Hand Release Push-up

*Goal sub 15

Cool Down Accessory
400m Run
Super Couch 90 sec.
Banded Shoulder stretch 90 sec.

*5am Class ONLY
Today we’ll say goodbye to one of our friends and 5am stud Jeb as he moves to Nashville with his family. We’ll sure miss him; because of it we’ll be doing a special workout that means a lot to him. Anybody is welcome to say goodbye To our Friend

Hero WOD
GAVULIC
6 rounds
17 Pull-ups
75 Double Unders
10 Burpees

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Daily WOD – Wednesday 070517

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Workout of the Day 070517

Photocred http://www.markstaudtphotography.com

METCON
40 Foot Single Arm KB OH Carry, right (53/35) /20 same place steps
40 Foot Single Arm KB OH Carry, left /20 same place steps
40 Sumo Deadlift High Pulls (95/65)
40 Foot Single Arm KB OH Carry, right
40 Foot Single Arm KB OH Carry, left
40 Box Jumps (24″/20″)
40 Foot Single Arm KB OH Carry, right
40 Foot Single Arm KB OH Carry, left
40 Goblet Squats (53/35)
40 Foot Single Arm KB OH Carry, right
40 Foot Single Arm KB OH Carry, left

*Goal sub 10 mins.

Cool Down Accessory
60 second Plank Hold
60 second band shoulder stretch, left
60 second Plank Hold
60 second band shoulder stretch, right

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Daily WOD – Monday 070317

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Workout of the Day 070317

Photocred http://www.markstaudtphotography.com

Extended Warm Up
2 Rounds
1 minute Row
18 Band Pull Aparts
15 Push-ups
12 Single Leg Deadlifts (6/leg)
9 Back Squats with Empty Bar
15 second Samson Stretch/side

Strength
Every 3 minutes for 5 sets:
Back Squat
Set 1: 8 reps
Set 2: 4 reps
Set 3: 8 reps
Set 4: 4 reps
Set 5: 8 reps

*General guidelines for the load are:
Set 1 = 8 reps @ 60% of 1-RM
Set 2 = 4 reps @ 75% of 1-RM
Set 3 = 8 reps @ 65% of 1-RM
Set 4 = 4 reps @ 80% of 1-RM
Set 5 = 8 reps @ 70% of 1-RM

Cool Down Accessory
2 Rounds NOT for time:
8/8 Single Leg Hip Extension
12/12 Oblique Side Bends

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Daily WOD – Saturday 070117

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Workout of the Day 070117

Photocred http://www.markstaudtphotography.com

METCON
With a partner
Partner 1: 10 Clean & jerks (135lbs/95lbs)
Partner 2: 10 Clean & jerks (135lbs/95lbs)
Partner 1: 20 Deadlifts
Partner 2: 20 Deadlifts
Partner 1: 8 Clean & jerks
Partner 2: 8 Clean & jerks
Partner 1: 16 Deadlifts
Partner 2: 16 Deadlifts
……..
Partner 1: 2 Clean & jerks
Partner 2: 2 Clean & jerks
Partner 1: 4 Deadlifts
Partner 2: 4 Deadlifts

*Every 2 mins BOTH run 100m

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