Saturday 170923

“Marston”

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

RX’d
AMRAP in 20 Minutes
1 Deadlift (315/215)
10 Toe-to-Bar
15 Bar-Facing Burpee
Level II
AMRAP in 20 Minutes
1 Deadlift (225/155)
10 Toe-to-Anywhere
15 Bar-Facing Burpee
Level I
AMRAP in 20 Minutes
1 Deadlift (135/95)
10 Hanging Knee-Raise
10 Bar-Facing Burpee

Post loads and times to comments.

Sunday 170917

RX’d
EMOTM for 12 Minutes
Min 1: 7-10 Kip Swings on Bar
Min 2: 5-7 Banded Sotts Press
Min 3: Double-under Practice
 
AMRAP in 12 Minutes
12 One-arm Dumbbell Snatch (45/30)
6 Handstand Push-up
Level II
EMOTM for 12 Minutes
Min 1: 5-7 Kip Swings on Bar
Min 2: 5-7 Sotts Press
Min 3: Double-under Practice
 
AMRAP in 12 Minutes
12 One-arm Dumbbell Snatch (35/25)
6 Abmat Handstand Push-up
Level I
EMOTM for 12 Minutes
Min 1: 5-7 Kip Swings on Bar
Min 2: 5-7 Sotts Press
Min 3: Double-under Practice
 
AMRAP in 12 Minutes
12 One-arm Dumbbell Snatch (30/20)
6 Pike Push-up on Box

Post times to comments.

Sunday 170917

“Weston”

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan.

He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

RX’d
5 Rounds For Time
1000 meter Row
200 meter Farmer Carry (45/30 lb dumbbells or 53 lb kettlebells)
50 meter Waiter Walk, Right Arm (45/30 lb dumbbell)
50 meter Waiter Walk, Left Arm (45/30 lb dumbbell)
Level II
5 Rounds For Time
800 meter Row
200 meter Farmer Carry (30/25 lb dumbbells)
50 meter Waiter Walk, Right Arm (30/25 lb dumbbell)
50 meter Waiter Walk, Left Arm (30/25 dumbbell)
Level I
5 Rounds For Time
600 meter Row
200 meter Farmer Carry (25/15 lb dumbbells)
50 meter Waiter Walk, Right Arm (25/15 lb dumbbell)
50 meter Waiter Walk, Left Arm (25/15 dumbbell)
Programming Notes:
“Weston” Hero WOD

Saturday 170916

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
RX’d

AMRAP in 26 Minutes

10 Pull-up
15 Kettlebell Swing (53/35)
20 Box Jump (24/20)
Level II

AMRAP in 26 Minutes

10 Assisted Pull-up
15 Russian Kettlebell Swing (53/35)
20 Box Jump (20/16)
Level I

AMRAP in 26 Minutes

10 Ring Row
15 One-arm DB Snatch (35/20)
20 Box Jump (16/12)

Post rounds plus reps to comments.

Saturday 170916

RX’d

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips

Rest 4 minutes, and then…

8 Ground to Overhead (135/95 lbs)
8 Toes to Bar

Level II

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (205/135 lbs)
8 Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)
8 Ring or Box Dips

Rest 4 minutes, and then…

8 Ground to Overhead (95/65 lbs)
8 Knees to Elbows

Level I

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (135/95 lbs)
8 Assisted Pull Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (20″/12″)
8 Box Dips or Push Ups

Rest 4 minutes, and then…

8 Ground to Overhead (75/55 lbs)
8 Knee Raises

Friday 170915

RX’d

A.

Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest 60 seconds

B.

For time:
400 Meter Run
50 Wall Ball Shots (20/14)
40 Box Jumps or Step-Ups (30/24)
30 Dumbbell Shoulder to Overhead (50/35)
20 Toes to Bar
400 Meter Run
Level II

A.

Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest 60 seconds

B.

For time:
400 Meter Run
50 Wall Ball Shots (20/14)
40 Box Jumps or Step-Ups (24/20)
30 Dumbbell Shoulder to Overhead (40/25)
20 Knees to Elbows
400 Meter Run
Level I

A.

Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest 60 seconds

B.

For time:
400 Meter Run
50 Wall Ball Shots (14/8)
40 Step-Ups (20/12)
30 Dumbbell Shoulder to Overhead (25/15)
20 Knees Raises
400 Meter Run
Programming Notes:
Walking Lunges are the Key to the Universe! Go as heavy as possible. Weight is prescribed to be held in the farmer carry position but you can challenge yourself with other ways like overhead holds, front rack, sandbag, etc. For the single-arm rowing, be mindful of not letting your upper trap take over. Pull the weight toward your hip and set the shoulder blade tight throughout the entire movement. For more, go here.

Friday 170915

RX’d

Overhead Squat*

4-4-4-4-4

Partner WOD:
7 Rounds for Time**

15 Handstand Push-up
15 Ring Dip
15 Push-up
Level II

Overhead Squat*

7-7-6-6-5-5-4-4-4-4-4

Partner WOD:
7 Rounds for Time**

15 Abmat Handstand Push-up
15 Assisted Ring Dip
10 Push-up
Level I

Overhead Squat*

7-7-6-6-5-5-4-4-4-4-4

Partner WOD:
7 Rounds for Time**

15 Pike Push-up on Box
15 Dip between Boxes
10 Assisted Push-up

Post loads and times to comments.

Notes:
* Aim to hit and maintain ~80% throughout all 5 sets of 4.
** MetCon time cap: 18 minutes. Partners share the work, one working at a time.

Thursday 170914

RX’d

A.

Six sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B.

Five rounds for time of:
30 Double-Unders
20 Kettlebell Swings (53/35)
10 Push-Ups
Level II

A.

Six sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B.

5 rounds for time of:
15 Double-Unders
15 Kettlebell Swings (53/35)
10 Push-Ups
Level I

A.

Six sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B.

Five rounds for time of:
45 Single-Unders
15 Kettlebell Swings (53/35)
10 Push-Ups
Programming Notes:
For your 6 sets, shoot for starting around 65% and working up to 85-90%+ which means you should get a few warm-ups in first – maybe 2 sets at 50-60%. For more notes, go here.

Thursday 170914

RX’d

Back Squat 1 RM

3 attempts

Shoulder Press 1 RM

3 attempts

Deadlift 1 RM

3 attempts
Level II

Back Squat 1 RM

3 attempts

Shoulder Press 1 RM

3 attempts

Deadlift 1 RM

3 attempts
Level I

Back Squat

5-5-3-3-1-1-1-1-1

Shoulder Press

5-5-3-3-1-1-1

Deadlift

5-5-3-3-1-1-1-1-1

Post loads to comments.

Notes:
If you’ve never completed the CrossFit Total before, read this.

To witness the second ugliest deadlift in human history, watch TDC, Dave Freakin’ Lipson, and Jason Khalipa complete the CrossFit Total. The rep in question starts (and goes for some time) at 4m44s.

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