Sunday, 5/31/2029

“Manion” 7 rounds of: 400 meter run 29 back squats (95/135) Dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek. According to Manion’s sister, Ryan, the workout is comprised of some of her brother’s favorite exercises. “This WOD was very deliberate in the way it was put together.” She serves as president of the Travis Manion Foundation@travismanionfoundation, which provides resources for veterans and hosts community service projects. “My brother was a wrestler at the Naval Academy and had very strong legs, so this WOD is all dedicated to legs,” she says. The “Manion” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, July 19, 2011...

Friday, 5/29/2020

A. For time: 10 clean and jerks (95/135) (105/155 rx+) 20 burpees pull ups 300 meter run 40 abmat sit ups 50 air squats 40 abmat sit ups 300 meter run 20 burpee pull ups 10 clean and jerks B. From Guru’s Chest As many rounds as possible in 40 minutes 5 strict pull ups 30 walking lunges, no weight 20 dumbbell deadlifts Every 10 minutes (starting at 0) 800m run You will start the workout with an 800m run, then at 10 minutes another 800m, again at 20 minutes, and 30 minutes. When you get back from the run, continue where you left off; if you had 17 lunges before the run, start on lunge 18 🙂 Modifying: Strict pull ups: Whatever you do, stay on the heavier/harder side, strict pull ups are about building strength. Banded strict: if you have bands and a pull up bar. Barbell pull up: if you have a barbell, a barbell rack and you feel safe doing pull ups on your barbell while its in the rack. The barbell needs to be high enough that you can hang from it without your butt touching the ground. Put your feet underneath you like you’re doing a squat. The more in front of you your feet are, the more this will become an inverted row. Inverted row/Ring row: keep your body straigh the whole time, don’t let your hips drop at the bottom, stiff as a board! Also remember to keep your shoulders locked in place, lats engaged. Don’t let you’re shoulders come forwared when you’re at the bottom of the row. Bent over...

Thursday, 5/28/2020

A. “19.1” AMRAP in 15 minutes of: 19 wall balls (14/20) 19 cal. Row B. Every 4 minutes for 32 minutes 5 each arm single arm dumbbell push press, medium to heavy weight 5 chest to bar 300m run (400m if you want this to be noticably more challenging) Modifying: Single arm dumbbell push press: Barbell push press: 5 reps, go a little heavier than 2x what you would dumbbell push press. Doing exactly 2x the single dumbbell weight is a little too easy when you get to use both arms on one bar 🙂 Strict press: 5 reps, these are harder than push presses, so use a lighter weight than you would for push press. Seated strict press: same as strict press but now you are seated. Keep your guts crunched in the seated strict press. Its VERY easy to let your back arch, we don’t want that, fight it as hard as you can. Push ups: 10 reps. if you need to scale these, do them with your hands on a counter top or standing up against a wall. Think about keeping your hips straight the whole time. Chest to bar: Whatever you do, make the weight/difficulty somewhere between light and heavy. These shouldn’t be as hard as strict pull ups, but they also should be heavier/harder than kipping pull ups. Banded strict pull ups: if you have bands and a pull up bar. Barbell pull up: if you have a barbell, a barbell rack and you feel safe doing pull ups on your barbell while its in the rack. The barbell needs to be high enough...