Saturday, 2/24/2018

Burpee Challenge: 55/46 Warm Up: Coach’s Choice +14 wall balls C.- E2MOM for 20 minutes (10 sets): 1 Clean Lift-Off + Squat Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full squat clean. at 40 past the hour 10 Power Cleans (125/185) 20 Pull-Ups 30 Wall Ball (14/20) 400 Meter Run/ 500 meter Row 30 Wall Ball 20 Pull-Ups 10 Power Cleans N.- 10-9-8-7… 1 of: Burpees 5x single...

Friday, 2/23/2018

Burpee Challenge: 54/47 Warm Up: Coach’s choice + 13 wall balls C.- “18.1” Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell or kettlebell hang clean and jerks 14 / 12-cal. row Men use 50-lb. dumbbell or 24kg KB Women use 35-lb. dumbbell or 16kg KB N.- 10-9-8-7-6…1 of: Burpees Box Jumps...

Thursday, 7/22/2018

Burpee Challenge: 53/48 Warm up: Coach’s Choice + 12 Wall Balls C.- 4 sets of: 8-10 Single-Arm Kettlebell Strict Press,each arm Rest 2 minutes at 40 past the hour Against a 3-minute running clock: Row 500 Meters Bench Press x Max Reps @ (BW/.75xBW) or Max Reps of Push Ups Rest 3 minutes, and perform a total of four sets *note reps achieved in each set. N.- 10-9-8-7-6… 1 of: Burpees GHD Sit...

Wednesday, 2/21/2018

Burpee Challenge: 52/49 Warm up: Coach’s choice + 11 Wall Balls C.- Deadlift 8 @ 50% 6 @ 60% 4 @ 70% 2 @ 80% 2 @ 90% 2 @ 95% Rest 3 minutes between sets. At 40 past the hour AMRAP in 12 minutes of: 10 Toes to Bar 15 Box Jumps (20/24) 20 Kettlebell Snatches, total (16/24) N.- AMRAP in 12 minutes of: Row 200 Meters 20 Mountain Climbers, prison rules 10 Single Arm Kettlebell Swings (Left Arm) 10 Single Arm Kettlebell Swings (Right...

Tuesday, 2/20/2018

SCHEDULE ALERT Due to weather conditions the 6AM class has been canceled today. Hero Workout on a Tuesday “Blanchard” (Aaron) 4 Rounds of: 800 meter run/row 32 Jumping Air Squats 32 Lunges, Total 32 Weighted Sit Ups (25/45 plate) 32 Burpees *Time Cap: 50 minutes US Army Captain Aaron Roy Blanchard was killed in a rocket attack in Pul-E-Alam, Afghanistan, on April 23, 2013. Aaron was a member of Selah CrossFit (Selah, WA, USA). Coaches first heard Aaron’s mom speak at a Veteran’s event and were struck by her words. The biggest fear for a mom who lost their son is that people would forget. “We really wanted to honor his family and quell his mother’s fears of people forgetting. We will not forget and are thankful for his service.” The number 32 represents Aaron’s age when he was killed, and the movements are relatively simple and utilize little equipment to make the workout more inclusive for a range of athletic abilities. The workout was first revealed to Aaron’s brother who performed it in South Carolina. Later Selah CrossFit would put on a Memorial Day fundraising event (May 28, 2017) hosting a crowd of athletes for the WOD. “While Aaron was passionate about service to his country, the center of his universe was his family. He revealed in his role as loving husband to Becky and adoring father of Hunter and Amalia. On leave from the Army or Marines, Aaron sought out time with his brothers, mother and father, and grandparents. He looked forward to family events that brought together scores of cousins, and aunts and uncles.” “Aaron was...
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