WORKOUT OF THE DAY
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HI GUYS!

NO SATURDAY CLASSES TODAY.  

WE ARE HOSTING THE SHOP WITH A COP FUNDRAISER.  

ATHLETE CHECK IN AT 7

ATHLETE BRIEFING AT 8

HEATS START SHORTLY THEREAFTER

SWOD-

Back Squat (2/2/2/2/2 all 5 sets 95% of 1rm or above )


Rest between sets this should take all class 

SWOD- 25 min cap

1. Bench Press (3/3/3/3/3 all sets at or above 90% of 1 rep max)
2. GHD Situps (10/10/10/10/10)

WOD- 12 min AMRAP
10 pull-ups sub 10 banded pull-ups
15 sit-ups
20 kB swings 70/53#
25 double unders sub 75 singles 

Hero WOD WEDNESDAY “Josie” for time 

50 min cap


For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

155/103#
50 min time  

SWOD-Clean and Jerk (2/2/2/2/2 all sets at or above 90% )
30 min cap! This should be heavy!

WOD- Team Series Event 2

Complete as many reps as possible in 7 minutes following this pattern:


20 squat cleans, 135 / 93lb.
20 squat cleans, 185 / 123 lb.
20 squat cleans, 225 / 153 lb.

Scroll for scaling options.
Post reps completed to comments, or find a partner, complete 2018 Team Series Event 2 and log your score to the leaderboard.

Scaled Option
Complete as many reps as possible in 7 minutes following this pattern:
20 squat cleans, 95 / 63lb.
20 squat cleans, 135 / 93 lb.
20 squat cleans, 155 / 103lb.

Newer athletes may want to further reduce the loading. The first load should be easy. The second load should be harder, but you should be able to complete the 20 reps in 2-3 minutes. The final load should be heavy for you but doable. 

SWOD- 20 min cap

1. Weighted Pull-ups (5/5/5/5/5)
ork up to a weight that you can do 5 sets of 5 reps at the same weight

2. Bent Over Row (5/5/5/5/5 stick with the same weight for all five )

WOD- 10 min AMRAP
5 deadlift 185/128 masters 155/103#
5 burpees over the bar
5 HSPU sub pike push up on a box/bench 

9AM Free Class

5 rounds for time - 

16 walking lunges 45/25 plate overhead

16 ground to overhead plate

16 sit-ups with plate

200 meter run with plate

10AM Member's WOD

For time (7 minute CAP)

20 squat cleans 135/95

20 squat cleans 185/125

20 squat cleans 225/155

RX + is synchronized with a partner. 

SWOD- 30 min cap... in no particular order

A. Back Squat (1x20)
You are working up to the heaviest weight that you can do 1 set of 20 reps with out racking the bar again... this should be challenging!! 30 min cap for swod
 


WOD- 10 min AMRAP
20 double unders sub 60 singles
10 pistol squats sub banded pistol squats
10 calorie row 

25 Minute EMOM 

Minute 1.   10 KB swings 53/35

Minute 2.   Fence run

Minute 3.   5 HSPU then 10 Push Ups

Minute 4.   10 Box Jumps 24/20

Minute 5.   5 C2B then 5 T2B

"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 Pla...

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