U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
This is a chipper workout. All four athletes perform the entire workout. Athletes begin behind the line. At Go, the first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. The athlete in front does not have to wait for anyone behind. A team’s result is the total time for all 4 members to go through the workout.
Thanks to all those who came for our Free Saturday event this month! Every Saturday our 10:00 a.m. class is open to the public to attend and join us in a workout for our drop-in rate. Each month, we host a Free Saturday open house/workout. Great job to all who joined us today!
Teams of 2 Complete 3 Rounds of 30 Reps at each station (15 reps each partner, per station - completed in 3 alternating 5 rep sequences)
Station 1: Lateral High Jumps. As one partner sits on the floor with arm held out, other partner jumps laterally over the arm. Switch back and forth for 5 reps each until 15 per partner are complete.
Between Station 1 and Station 2, Wheelbarrow 1 partner to Station 2, Broad Jump back to Station 1 together, then Wheelbarrow the 2nd partner back to Station 2.
Station 2: Burpees. As one partner does Burpees, the other partner holds a plank position. Switch back and forth for 5 reps each until 15 per partner are complete.
Between Station 2 and Station 3, Run Backwards 3 times, ending at Station 3.
Station 3: Plank Knees-to-Elbows. As one partner does Plank Knees-to-Elbows, the other partner holds an elbow plank position. Switch back and forth for 5 reps each until 15 per partner are complete. One rep constitutes the completion of each knee touching each elbow once.
Between Station 3 and Station 4, Partner Carry 1 partner to Station 4, both partners Lunge back to Station 3, then Partner Carry the 2nd partner back to Station 4.
Station 4: Overhead Squats with PVC pipe. As one partner actively squats, the other partner holds the overhead squat in the bottom position. Switch back and forth for 5 reps each until 15 per partner are complete.
Between Station 4 and Station 1, Sprint 3 times ending at Station 1.
Complete this entire scenario for 3 rounds before workout ends.
With a running clock, complete 1 Clean on the minute for 12 minutes.
Pick a challenging weight to stick with throughout (70-80% of 1RM) or add small amount of weight after each successful lift.
The secret to her success? MORE collars!
TEST YOUR NEWLY ACHIEVED TECHNIQUE FROM THE WENDLER LIFTING CYCLE! This coming Monday, July 18th, is CROSSFIT TOTAL!
The clean begins with a grip that is a little wider than shoulder width; this is mainly dependent upon the lifters preference. Then the pull begins which almost mimics a deadlift, but it is not technically a deadlift. The barbell will proceed up, and close to, the body until it reaches mid-thigh, and at mid-thigh the lifter will extend his body (triple extension) propelling the barbell upwards. As the bar is moving upwards the lifter will descend underneath the barbell and flip the wrists and elbows so the arms are almost parallel to the floor. The bar will then be racked across the clavicles and shoulders and will create what is considered a shelf for the bar. The lifter will be in a front squat position and they will stand up with the barbell to complete the lift.
1 Step to the bar and place your feet hip-width apart with the bar directly over the balls of your feet. Set the bar right above the point where your toes meet the rest of your foot.
2 Use a closer grip than you would with a snatch lift. Place your hands just about shoulder width apart.
3 Begin to lift the bar by pushing your feet through the floor. Keep your shoulders, hips and the bar all moving at the same rate of speed. The bar will get to about mid-thigh.
4 Drive your hips up quickly and "shrug" your shoulders.
5 Jump your feet out to the sides as you pull yourself down, under the bar, meeting it by throwing the elbows around the bar quickly.
6 Receive the bar across your shoulders with your elbows held high. You'll be in a squat position with bar slightly under your chin.
7 Be careful not to let your elbows touch your knees - this is a position that could cause great injury to the wrists and potentially break an arm.
8 Slowly rise up out of the squat until you're standing straight with the bar on your chest.
Teams of 2 complete the following for time: 50 Deadlift -135# M/95# W 50 Double KB Swings -1.5 pd M/1 pd W * 50 Pushups 50 Clean and Jerk -135# M/95# W 50 Pullups 50 Taters -1.5 pd M/1 pd W ** 50 Box Jumps -24" M/20" W 50 Wall Climbs *** 50 Knee-to-Elbows 50 Double Unders
This was originally an individual WOD but we are modifying it to 2 person teams, split the reps in half however you want (each person does 25 but break it up however). *Holding 2 KB/DB at once (1 in each hand) and swing to shoulder height **Complete KB swing to shoulder height, flip KB to hold the bell and do goblet squat, repeat ***Feet to wall lying face down in push-up position, walk feet up wall and hands toward wall until you are in a static HSPU position (rib cage touches wall) then walk back out/down
The goal of this cunning game is simple: rack up as many points as you can by eating the nutritious fish while avoiding the large, toothy beasts that will send your points value plummeting to the ocean floor.
The Fish Game teaches you how to modulate intensity.