Warmup
Do your thing
WOD
Army Theme 2017
21-15-9 reps for time of:
Med-ball run
Thruster
Clean
Bar Swing
**use odd objects for thrusters and cleans
**med-ball runs are 400m, 200m, and 100m
***Bar swings are 6x, 4x, and 2x
Compare to 8/2/2014
Post time to comments.
Ricky and Conor showing off their bar swings during the round of 15 (which ended up being 4x down-and-back.
21-15-9, army, bar swing, clean, log, med ball carry, odd objects, team workout, the babies, theme, thruster, tire Warmup
On your own
WOD
Back to the 80's
Boom Box Jumps
A-Team Anchored Abmats
Cannonball Run
Saved by the Kettlebell
LoveBoat Lunges
Farm-Aid Farmers Walk
Bad Boy Burpees
21 Jump Rope Street
Cheers! Rest Station
Tractor Tire Flips
*Split into teams of two. One partner works for 80 seconds, immediately followed by the next partner working for 80 seconds. Pass through each station once for total reps.
**Both partners work together on A-Team Anchored Abmats
***Farm-Aid Farmers Walk and Cannonball Run are total feet covered divided by 10
Compare to 7/19/2014
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Not sure what's more impressive: Binno's muscle pose or Kyle's Larry Bird socks.
80's, 80's theme, 80s, back to the 80's, binno, boom box jumps, cannonball run, kyle a, rest, team workout, theme, tire Warmup
Gameday/Recovery
then
Parkour practice
- Dive roll
- Underbar vault
- Precision land
WOD
Modified "YBF" - from the CrossFit Journal's "The Grinder" series in 2007
21-15-9 reps of:
Double under
Thruster
Ring Dip
Clean (tire)
Deadlift
*split into teams of five. Each athlete must complete 21-15-9 reps of each exercise before moving to the next station.
*if necessary, athlete who is on double under station may move to help teammates with deadlifts/tire flips once they finish jump ropes
Post time/thoughts to comments
Erika and Elizabeth Banet improvising the sandbag deadlifts.
army, coach t's monster sandbags, odd objects, sandbag, the grinder, theme, tire Warmup
Mobility for squat and shoulder extension
WOD
Five rounds for time of:
24 Squats
15 Push-ups
24 Alternating lunges
Post time/thoughts to comments
Pam, Amanda, Heather. 2 pm session modified push-ups.
Warmup
35 Burpee box jumps with sock held between the feet
Perform 10 hollow rocks every time sock comes out from between the feet.
WOD
Power snatch 2-2-2-2-2-2-2
Post time/thoughts to comments
Blocking movement with the burpee! Big ups to Carl.
2 rep max, amanda, blocking movement, burpee, connor, lil' kim, max effort, snatch, tire Warmup
2 rounds
Handstand push-up
Hollow rock
Squat
Ring push-up
Pull-up
Double under
WOD
4 minutes of work of each, then two minutes of work for each
Wallball
Burpee box jump
Rope climb
Tire flip
*Work to be divided among 3 person teams however strategized
**Rope climbs count for 4 reps. Lay down/modified count as 1. 2nd round of rope climb counts for 10
***Tire flips count as two reps
Post total number of reps to comments
Jacob, Mr. Carey, Mr. Wonsil. Winners by a landslide.
box jump, burpee, jacob, mr. carey, mr. wonsil, rope climb, team workout, tire, wallball Warmup
2 rounds
Hollow rock
Handstand
Ring pull-up
Squat
Double under
Hip extension
WOD
"Bayou Beatdown" - Swamp People 2012
2 rounds
Kill spot Wallball shots
Rope Climb*
Rock the boat Hollow rocks
Line-down Double unders**
King Tut Tire flips***
Divide into three-person teams. Each person does as many reps as possible of exercise in 30 seconds.
*Full climb to the top counts for 8 reps. Lay-down modified climb counts for 4
**Singles count for 1/2
***One flip counts for 2 reps
Post total number of tags (reps) to comments
The captains. Left to right: Bruce, Troy, RJ, and Willie.
The workout was dedicated to the memory of beloved swamper Mitchell Guist.
bruce, jump rope, mitchell guist, rj, rope climb, swamp people, the boys, tire, troy, wallball, willie 