by rmartinez | Jan 21, 2018 | WOD Archive, workout of the day
Burpee Challenge: 22/79 Warm up: Coach’s choice + 11 heavy unbroken wall balls C.- Strict press 5×5 @ 75% at 35 past the hour 5 sets for max reps of: 1 minute Rowing (for calories) 1 minute Burpees 1 minute Box Jumps (20/24) Rest 1 minute N.- 7 minute...
by rmartinez | Jan 20, 2018 | WOD Archive, workout of the day
“Tommy Mac” 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lb) 12 Burpees 12 Power Snatches (115/75 lb) 12 Burpees 12 Push Jerks (115/75 lb) 12 Burpees 12 Hang Squat Cleans (115/75 lb) 12 Burpees 12 Overhead Squats (115/75 lb) Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire. MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan. The “Tommy Mac” Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his “The Outlaw Way” blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader: “The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about...
by rmartinez | Jan 19, 2018 | WOD Archive, workout of the day
Burpee Challenge: 20/81 Warm up: Coach’s choice + 11 heavy unbroken wall balls C.- “The Chief” 5 x 3 minute AMRAP of: 3 power cleans (95/135) 6 pushups 9 air squats *1 minute rest between sets N.- 5k...
by rmartinez | Jan 18, 2018 | WOD Archive, workout of the day
Burpee Challenge: 19/82 Warm Up: Coach’s choice + 12 heavy unbroken wall balls Snatch Deadlift (% of your power snatch) 2 sets of 7 @ 100% 3 sets of 5 @ 100% at 40 past the hour AMRAP in 12 minutes of: 3 overhead squats (65/95) 1 ring dip 3 overhead squats 2 ring dips 3 overhead squats 4 ring dips 3 overhead squats 5…. 3… 6… N.- Same workout with burpees instead of overhead...
by rmartinez | Jan 17, 2018 | WOD Archive, workout of the day
Burpee Challenge: 18/83 C.- Warm up: Coach’es choice + 13 heavy unbroken wall balls C.- Power Clean + Scuat Clean 70%x (1+2) x 2, 75%x (1+2) x 3 (% of power clean) at 40 past the hour: “Jackie” 1000 meter row 50 thrusters (35/45) 30 pullups *12 minute time cap N.- 7 minute...
Recent Comments