Monday’s WOD:Last Thursday we did a workout to honor a fallen firefighter. Today we are doing a hero WOD to honor a fallen police officer.
It is also the Burb’s birthday today, Happy Birthday, Burbs. Get well soon…
170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups
Category: Hero WOD
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April 11, 2016
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April 7, 2016
Thursday’s WOD:
Thursday’s WOD:
Some of you may have noticed the addition of 2 new flags at the gym.
I had not heard of these flags before they were given to me.
These flags are extremely special.
In CrossFit we often pay tribute to individual military veterans, fire fighters, and law enforcement officers who gave the ultimate sacrifice in the line of duty.
These two flags are a direct representation of firefighters and law enforcement officers who did just that.
The thin red line flag represents injured and fallen firefighters, and the thin blue line flag represents law enforcement officers.
Today we will honor a fallen firefighter and fellow CrossFitter. We last did his workout in 2014 after his untimely, yet heroic death.
Hanging the flags served as a good reminder to pay respect to the men and women in fire and law enforcement that risk their lives every day.
You can read more about firefighter Michael “Dork” Kennedy here:http://www.tabatatimes.com/michael-dork-kennedy-american-hero/
You can read more about the specifics of the thin red line flag here:http://www.patriotwood.com/blogs/news/83224135-what-does-the-thin-red-line-mean-for-firefighters
Thank you Jerrod Atkinson and Mat Grashorn
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Jan 4, 2016
Monday’s WOD:What a great day! We are kicking off the new year with a benchmark workout we have used numerous times before!There are also some exciting happenings in the mix to take note of as well:Hoodie Pre-Orders Start This Week!We will be hosting another Max Muscle nutrition challenge beginning next week!Our programming is shifting to CrossFit Open prep with some added volume to the classes and weekend technique sessions!Be on the lookout for all of this as well some great promos to be announced to jump start the year!“Tommy Mac”
- 2 Rounds For Time
- 12 Burpees
- 12 Thrusters (115/75 lbs)
- 12 Burpees
- 12 Power Snatch (115/75 lbs)
- 12 Burpees
- 12 Push Jerks (115/75 lbs)
- 12 Burpees
- 12 Hang Squat Clean (115/75 lbs)
- 12 Burpees
- 12 Overhead Squat (115/75 lbs)
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Dec 14, 2015
Monday’s WOD:
https://www.crossfit.com/mt-archive2/009792.html#/comments
15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups -
November 23, 2015
Monday’s WOD:
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders -
November 2, 2015
Monday’s WOD:
Hero WOD:
“Schmalls”
https://www.crossfit.com/mt-archive2/008824.html#/comments
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters -
October 26, 2015
Monday’s WOD:
Hero WOD:
“PK”
5 rounds for time of:
225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint
Rest 2 minutes -
August 24, 2015
Monday’s WOD:
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees -
August 17, 2015
Monday’s WOD:
http://www.crossfit.com/mt-archive2/007064.html
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
W.I.L.D. Horizons CrossFit 